Monday, October 3, 2016


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


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


2X5 @65%, 1X5@75%, 1X3@100%, 3X1@110%

Notes: Percentages are taken off of your goal 20 Rep for Friday. This should be 5-10 pounds up from last week. If last week felt easy 5-20lbs.

Last training week of this squat cycle! Keep in mind your 20 Rep goal. Last week of the cycle!  

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

1-rep-max clean and jerk
6-minute time cap

Notes: We will use our normal scaling versions for today.
L1: V-Ups, DB 15/10, or BB 45/25 (load 15’s bars)
L2: Knee raises, 75/55
Rx: 115/75

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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