Saturday, September 17, 2016
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Conditioning
As pairs:
Max calories rowed in 5 minutes
Straight into-
Max push presses in 5 minutes
Notes: L1: 45/35 or DB 15/10
L2: 75/55
Rx: 115/80
Rest five minutes
-then-
10 minutes to establish: (share a bar, each person records their own weight)
1-rep-max hang power clean
Notes: Start with an empty bar. Take turns as you build up in weight. For M/F pairs you may use two bars.
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse bar
Stretch Hamstrings
You might also like
