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MONDAY 170313

Warm-up:

Individual….

15 Leg Swings

15 GHD Back Extensions

15 Dislocates

Group….

Samson Stretch

10 Overhead PVC squats

15 Hollow Rocks

10 Pullups

10 Yoga Push ups

Review the Squat

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

Fitness:

Complete rounds of 21, 15 and 9 reps for time of:

Dumbbell Thrusters
Burpees

 

Performance:

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (95/65 lbs)
Burpees over the Bar

10 Minute Time Cap

 

Mobility:

Mash Quads

Roll Posterior

LAX to Glutes/Plantar Fascia

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