Monday, September 12, 2016

Kettlebells today? Follow jefemck for some cool kettlebell flow videos.

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 60-65%. If you missed the first few weeks 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

10 rounds for time of:
100-meter farmers carry
3 Power Snatches
3 Power Cleans

Notes: You must use the same weight for snatches and cleans.
L1: 15/10 DB, 65/55 OR use DB’s for Snatches and Cleans
L2: 16/12kg, 95/65
Rx: 24/16kg, 135/95
Rx+: 32/24kg, 185/125

Cool Down