Wednesday 09-18-19 S

Tuesday, September 17, 2019

Warm Up: 
Early Birds Foam Roll Lats & Lower Extremities 
+
500/400m Row 
+
Wall Calf Stretch x 20-30 secs per 
Wall Wrist Stretch x 20-30 secs per 
Wall Lat Stretch x 20-30 secs per 
+
Coaches Choice Mobility 
+
Grab Team KB, Med-Ball, & Grab BB...
- Review Squat Cleans 
- Review Pistols and Modifications 

 

Strength/Gymnastics Skill:  
Every 2 Mins for 10 Mins: 

A1. 5-4-3-2-1 Front Squats, build off rack to moderate single  
A2. 2-4-6-8-10 Pistols to Target (alt every other)   
+
Teams of 2:
Workout:  

400-300-200-100m Partner Run 
40-30-20-10 Reps of:   
KB Swings 53/35
Wall Balls 20/14  
Squat Cleans 
- split your reps up as needed 

 

Flow/Weight Progression: 
400 + 40s (Sq. Clean 65/45-95/65) 
300 + 30s (Sq. Clean 95/65-115/75)  
200 + 20s (Sq. Clean 115/75-135/95)  
100 + 10s (Sq. Clean 135/95-155/105)     

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