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TUESDAY 171128

Warm-up:

Individual…

Skip Rope 2 minutes

Crossover Symmetry

LAX to PEcs

Group…

Bear Crawl Down

Backward Bear Crawl Back

15 Dislocates

10 Push ups

Review Bench and Warm up

 

Strength and Skill:

Five or Six sets of:
Bench Press @ 2 sec descend
Rest 2 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

|Perform the following reps and percentages:
* 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

Take 15 minutes to complete.

 

Fitness:

Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Rowing

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

Performance:

Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

LAX to Pecs

 

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