Monday, July 25, 2016
Week 8, the last week of this cycle!
Congratulations to Coach LG!!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every 60 seconds for 18 minutes (6 sets):
Min 1: 1-3 Rope Climbs
Min 2: 50 foot sled pull
Min 3: 12-15 GHD sit-ups/15-20 Abmat Situps
Notes: For the sled pull you should be able to complete the work in less than 20 seconds so two people can go within the minute. Up the weight from last week as needed. Scale the rope climbs as needed.
Suggested weights:
L1: 45/25
L2: 70/45
Rx: 90/70
Rx+: legless, 135/90
Conditioning
Death by Power Clean and Burpee
Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps. Your goal should be to make 10 rounds.
Notes: L1: DB power clean 15/10
L2: 75/55
Rx: 185/135
Rx+: 205/155
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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