Friday 06-30-17

Thursday, June 29, 2017

Warm Up

Foam Roll- posterior chain

400 Meter Run

PVC Work/Dynamic 90s/Mobility- athletes choice shoulder prep   


2-3 Rounds as CNS Prep:   

KB Farmers Carry 53/35, GL & Back, rest 0-15 secs  

Row Pulls X 7 HARD PULLS, rest 0-15 secs  

Burpees X 5 FAST, rest 15-30 secs

- you need to get your heart rate up here    


Barbell Skill:

Barbell Behind the Neck SGPP

Barbell Good Mornings

Power Snatch- top down X 3 reps per position

Barbell Front Rack Stretch

Barbell Front Squats

Squat cleans- top down  X 3 reps per position


Workout @ VHE:

Every 4 Minutes for 7 Rounds Complete:

1 Rope Climb  

2 Power Snatch 135/95

3 Squat Cleans 135/95

4 Tall Box Jumps 30/24"

*Short Hard Sprint to Storage Bin & Back  

**If you can’t perform these movement, we’ll modify accordingly


Score/RPE: rate your effort from 1 to 10 with 10 being tried my hardest.  


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