Monday, October 3, 2016

Prehab

Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings

Warmup

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

Strength

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!  

Conditioning
WORKOUT 15.1
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.)

WORKOUT 15.1a
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

You might also like