Friday, September 23, 2016


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell


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


20 Rep Back Squat  

Notes: Same as Monday. Do not go up in weight. We will be going up five-10 pounds every week on this squat beginning at 65%. If you just started this cycle start at 65% today. 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

4X max reps @80%


Three rounds for time of:
10 Handstand Push-Ups
15 Toes to Bar
Run 200 Meters

Notes: L1: Push-Ups, V-Ups or Knee Raises
L2: Piked HSPU’s, “”
Rx: As written
Rx+ Strict HSPU’s

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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