Tuesday, March 1, 2016

We will announce the team results today after the leaderboard is finalized, good luck everybody!

Laura beasting it at Friday Night Lights!

Prehab

15 hip extensions
15 good mornings with barbell
1min hold bottom of squat

Warmup

30 jumping jacks
25 mountain climbers
20 squats
15 V-Ups
10 Burpee tuck jumps

Strength

Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 12 reps
*Set 2 – 12 reps
*Set 3 – 10 reps
*Set 4 – 10 reps
*Set 5 – 8 reps
*Set 6 – 8 reps

Notes: A good place to start would be around 55% of your deadlift. Build each set.
L1 athletes may use blocks or weights to pull off of if mobility hinders their starting position.

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses
10 Sumo Deadlift High Pulls
200 meter run

Notes: L1: DB Push Press 20/15, KB SDHP 12/8kg
L2: 65/45 (females use a training bar so you can use bumper plates)
Rx: 95/65

Cool Down

Pigeon stretch 1min each side
Roll out Traps with barbell
Stretch Triceps