Monday 8-13-18 S

Sunday, August 12, 2018

Warm Up:

- get started asap -

Slow Swivel Hips X 30 secs

Lying Knee Hugs X 30 secs per

Lying Leg Swings X 30 secs per

Lying Leg Cross Overs X 30 secs per

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- get started asap -

Frankenstein Walks X GL

Runner Lunge Walks X GL

High Bear Crawl X GL

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Grab Empty BB....

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- coach leads -

2 Sets of:

10 Barbell Good Mornings

10 Ring Rows

10 Hang & Shrugs

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Run 400 M...

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Strength & Skill:

Every 2 Mins for 12 Mins (6 Sets):

4-4-4-2-2-2 Deadlifts

6-8 Toes to Bar OR 1-2 Rope Climbs 

- sets 1,2,3 @ 65-75%

- sets 4,5,6 @ 75-85% (last week was 3 @ 70-75%)

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Workout:

5 Rounds of: 

250/200 Meter Row

10 Pull Ups (adv. CTB) 

10 Deadlifts@ 205/135-225/155

- rest 60 secs bw sets

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