Friday 09-15-17

Thursday, September 14, 2017

Warm Up:
Foam Roll- Quads & Glutes  
Dynamic Calves- Toe & Heel Walks into Skips
Couch Stretch- Contract Glute 3 sec e/15 secs for 1 min per   
Short Jog- Coaches Choice distance    
+

2 Methodical Rounds of:
Box Seated Single Leg Leg Extensions X 10 per  
Progressive Broad Jumps X 6 (pause in soft landing)   
1 Sec Pause Hang & Shrugs X 12 (small sets)   
+
12 Min Running Clock:  
Squat Clean & Split Jerk, build to a true 85%   
- once it get's heavy, call a coach over

For those that aren't going heavy, perform:  
10-15 Double Unders   
1-2 Squat Clean & Split Jerk, rest 30 secs b/n   
+
Workout:
3 Total Rounds of:

Mins 1-2: 15-20 Pull Ups + 5 Squat Cleans 185/125    
Mins 3-4: Row Max Meters @ 85% + (average meters)    
Mins 4-6: Rest/Hydrate/Stretch   

Score: your average meters for all 3 rounds.  
     

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