Monday, August 29, 2016

Congrats to Lauren, Chelsea, Chase & Keith for finishing 1st at this weekend’s Summer Shakedown!

Prehab

Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings

Warmup

Strength

20 Rep Back Squat +5-10lbs  

Notes: We will be going up five-10 pounds every week on this squat starting at 60%. If you missed week one start at 60-65%.  Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.

Conditioning

For 7 Rounds:
In 60 seconds perform
8 Kettlebell Swings
8 Box Jumps
Max Reps of DB Thrusters
Rest 60 seconds between sets.
Notes: Score is total thrusters.
L1: 12/8kg, 12/8”, 15/10
L2: 16/12kg, 20/12”, 20/15
Rx: 24/16kg, 24/20”, 30/25
Rx+: 32/24kg, 24/20”, 35/30
Buy Out: 50 ABMAT or GHD sit-ups

Cool Down