Friday, September 9, 2016

Wall Ball Squad 

Screen shot 2016-09-06 at 6.58.39 PM


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


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.


Narrow Grip Bench Press
5XMax Effort @70%


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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