Wednesday, October 5, 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:
3X(1-1-1) @ 80% with 20 second hold
1X(1-1-1)@ 85% with a 20 second hold

Notes:  2 minutes rest in between sets.

-Then –
Strict Press
3X Max Effort  @80%


2 4 minute amraps with 90 seconds Rest
5 Burpees
6 Pull-Ups
7 DB Squat Cleans

Notes: L1: Ring Rows, 15/10
L2: Banded Pull-Ups, 25/20
Rx: 40/30

Cool Down

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

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