Monday, September 19, 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 +5-10 lbs from last week   

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.


Complete as many rounds and reps as possible in 14 minutes of:
12 Alternating Dumbbell Snatches
25 Double Unders
400 meter Run

Notes: L1: 20/15, 60 single unders
L2: 35/25, 20 Double Under attempts
Rx: 50/35
Rx+: 70/50

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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