Friday, September 16, 2016


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
5X6 @75%


100 double-unders
25 toes-to-bars
25 Power Snatches
50 box jump overs

Notes: L1: 65/45 (hang PC), or 15/10DB, 12/8”
L2: 95/65, 20/12”
Rx: 135/95, 24/20”
Rx+: 185/125, 24/20”

Cool Down

Walk 200m
Foam Roll and Stretch where you are tight

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