Monday, September 12, 2016

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Kettlebells today? Follow jefemck for some cool kettlebell flow videos.


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


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


20 Rep Back Squat +5-10lbs  

Notes: We will be going up five-10 pounds every week on this squat starting at 60-65%. If you missed the first few weeks start at 60-65%.  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.


10 rounds for time of:
100-meter farmers carry
3 Power Snatches
3 Power Cleans

Notes: You must use the same weight for snatches and cleans.
L1: 15/10 DB, 65/55 OR use DB’s for Snatches and Cleans
L2: 16/12kg, 95/65
Rx: 24/16kg, 135/95
Rx+: 32/24kg, 185/125

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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