Wednesday, September 7, 2016

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Remy kills #deadsanddoubles!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


Front Squat Clusters:

2(2-2-2) @ 75% with 20 second hold

Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of two. Do this two times with 2 minutes rest in between sets.

-Then –

Strict Press
3X Max Reps @ 70%
Rest 2 minutes between efforts


Three Rounds for time:

10 Deadlifts
50 Double Unders

L1: 95/65 DL or Suitcase DL’s 12/8kg, 150 single unders or DU attempts
L2: 135/95
Rx: 225/155
Rx+: 275/205

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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