Saturday, September 17, 2016



Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


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


As pairs:
Max calories rowed in 5 minutes
Straight into-
Max push presses in 5 minutes

Notes: L1: 45/35 or DB 15/10
L2: 75/55
Rx: 115/80

Rest five minutes


10 minutes to establish: (share a bar, each person records their own weight)
1-rep-max hang power clean

Notes: Start with an empty bar. Take turns as you build up in weight. For M/F pairs you may use two bars.

Cool Down

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

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