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Monday September 24, 2018

23
Sep

Monday September 24, 2018

Mobility/Activation:

400m Run

Then:

:30 Hamstring Stretch

:30 Downward Facing Dog

:30 Pigeon Pose Ea Leg

 

Then: 2 Rounds of

Banded Good Mornings x10

Kettlebell SDHP x10

Burpee Broad Jump x5

 

Strength: Push/Pull

1A Trap Bar Deadlift 5×6-8 @RPE 7

1B Vertical Jump in Broad Jump

(1+1)x5x5 sets

 

Conditioning:

For Time:

1,000m Run or 1 mi Bike

40 Pull Ups

30 Front Squats 135/95

20 Barbell Facing Burpees

 

C: 135/95, Unassisted Pull Up, 20:00 cap

P: 115/75, Assisted Pull Up, No time cap

F: 95/65, Ring Row, No time cap

 

** Coaches** Spend time preparing for pull ups. The members should be able to string no less than 5 at a time, so help

them find a modification that will challenge them. If they are doing ring rows, lower the rings to about waist high.

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