Warm-up (No Measure) Complete 1-2 sets: Prone scorpion x 5/each way Deadbug x 5/each way Kb single leg deadlift x5/each leg Box step up x5/each leg Broad jump x 5 Iron mikes x 5/each way V-ups x 5 Box jump x 5 Metcon (Time) 3RFT: 50 ft lunge 25 box jumps 50 ft lunge 25...Continue Reading
Press (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Squeeze glutes” – “Rib cage down” – “Drive with elbows” – “Chin back” Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc...Continue Reading
Bench Press (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks. **We will...Continue Reading
Warm-up (No Measure) seated box jump (low) x 5 wall walks x 3 kb swing x 10 seated box jump (medium) x 5 hang clean w/pvc x 10 push jerk w/pvc x 10 seated box jump (high) x 5 full clean w/bar x 5 push jerk w/bar x 5 *Rest 20-30 seconds between each movement,...Continue Reading
Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...Continue Reading
Warm-up (No Measure) Complete 1 set: KB Single Leg Deadlift x 10 (5L/5R) Box Step-Ups, alt. x 10 KB Single Arm Row x 10 (5L/5R) Box Jumps x 10 KB Single Arm Press x 10 (5L/5R) Deadlift (5@40% – 5@50% – 5@60%) Warm-up (No Measure) 45# Bar or less: Deadlift x 5 Strict Press x...Continue Reading
