Monday 10-16-17

Sunday, October 15, 2017

Warm Up:

Foam Roll- quads and lats focus 

500 M Run- slow out and slow in 

+

3 Rounds of: 

10/7 Cals Row 

10/7 Push Ups 

10 Hang and Shrugs 

10 Air Squats 

+

30 Secs Frog Stretch 

30 Secs Pigeon Stretch per leg  

30 Secs Hip Flexor per leg 

+

Perfect Practice 

- 15 Hang Power Cleans 

- 15 Power Clean

- 15 Front Squats 

- each athletes look for positional weaknesses  

+

Workout:  

25 Minute Running Clock: 

- perform this circuit at a walking pace  

A1. 5-4-3-2-1-2-3-4-5 PC Singles + FS, build off ground

- rest 3-5 secs btn clusters, build to 78% of your PC     

- this is both metabolic and developmental strength

A2. 5/3 Strict Pull Ups + 5 Strict Hanging Knee Raises 

A3. 5-5 Perfect Wall Balls @ scale to allow perfection  

 

Today's Flow: 

5 PCs + 5 FS + 5/3 Pull Ups + 5 HK Raises + 10 WBs  

4 PCs + 4 FS + 5/3 Pull Ups + 5 HK Raises + 10 WBs  

3 PCs + 3 FS + 5/3 Pull Ups + 5 HK Raises + 10 WBs  

2 PCs + 2 FS + 5/3 Pull Ups + 5 HK Raises + 10 WBs  

1 PCs + 1 FS + 5/3 Pull Ups + 5 HK Raises + 10 WBs  

- then back up the ladder 2-3-4-5....   

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