Wednesday, September 21, 2016


Foam Roll Lats
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


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


Front Squat Clusters:
3(3-3-3) @ 75% with 30 second hold

Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of two. Do this two times with 2 minutes rest in between sets. 

-Then –

Strict Press
3X6 @80%
Rest 2 minutes between efforts


From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Notes: Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Cool Down

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

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