Monday, September 26, 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 +5-10lbs from last week   

Notes: Last training week of this squat cycle! Keep in mind your 20 Rep goal for next week.  We are entering our second to last week of training the 20 rep before we test. Continue to go up 5-10 pounds this week. If you are new to this cycle start at 60-65% of your one rep max. As always, Mechanics take priority over load.


5 rounds for time of:
3 rope climbs
Run 400 meters
Notes: L1+L2: Rope Lowers, or climb as high as possible
Rx: As Written
Rx+: Legless

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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