Monday, June 8, 2015

This is the 3rd week of our 8 week strength cycle. Next week will be a de-load before another hard 3 weeks!

Prehab

Monster Walks x 10 steps each direction
Ankle Mobility x :60 each
Keg Drill x 2 minutes
Tricep Smash x :60 each
Foam roll calves x :60 each

Warmup

2 Rounds:
Double Under practice x 1 minute
Cossack Squats x 5 each
Burpees x 5 reps
Sampson Stretch x :30 each

Strength

Front Squat – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 95 percent). Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel.

Conditioning

50-40-30-20-10 Double Unders
12-10-8-6-4-2 Thrusters
-12 min time cap-

Notes: The Rx weight for the Thrusters is 95/65 lbs. The RX+ is 135/95lbs. If both of those weights are too heavy please scale down accordingly. If you cannot perform double unders please perform the following single unders 150-120-90-60-30.

Cool Down

Foam Roll calves and quads x 3 minutes
PVC Dislocates x 20 reps
Couch Stretch x :60 each