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THURSDAY 170914

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

15 Dislocates

Group….

10 Arm Circles

Bear Crawl Down

High Knees Back

Crab Walk Down

Butt Kickers Back

10 Push ups

Review the Press

 

Strength and Skill:

Shoulder Press @ 2 sec descend

* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Rest 2 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Take 14 minutes to complete.

 

Fitness:

Three rounds for time of:

Bike 15/20 Calories
30 Wall Ball Shots

 

Performance:

For time:

1000 Meter Row
100 Wall Ball Shots (20/14 lbs)
1000 Meter Row

16 minute time cap.

 

Mobility:

Mash Quads

Roll Thoracic spine

Roll Posterior

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