Friday, September 9, 2016
Wall Ball Squad
#squatlife
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Strength
20 Rep Back Squat @Same weight as Monday
Notes: Same as Monday. Do not go up in weight. We will be going up five-10 pounds every week on this squat. Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.
-then-
Narrow Grip Bench Press
5XMax Effort @70%
Conditioning
For time:
1000 Meter Row
20 Ground to Overhead
30 Wall-Balls
800 Meter Run
30 Wall-Balls
20 Ground to Overhead
1000 Meter Row
Notes: L1: 65/45 OR 20/15 DB, 10/8
L2: 95/65, 14/10
Rx: 135/95, 20/14
Rx+: 155/105, 30/20
Cool Down
Walk 200m
Foam Roll and Stretch where you are tight
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