Week of August 21-26 Back to Basics!

Monday, August 21, 2017–Swings and Work Set Warmup (5 min): Coach’s Choice Skill (15 min): Russian KB swing–accumulate 40-60 practice reps *Quick demo here–1) Aim at “triangle”, 2) Chin and sternum pointed at ground at bottom, 3)...

Week of August 13-19

Sunday, August 13, 2017 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning 1) Simple Seven x 2 2) Run 800m or Row 1K 3) 30 min AMRAP 200m run, 5 ring rows, 5 pushups 5 calories on rower OR 5 burpees 10 squats, 10 situps, 10 kb swings Monday, August 14, 2017...

Week of August 7-12

Monday, August 7, 2017 Warmup/Skill (10 min): Unracking heavy squats *Practice with 40-50% Plyometric (10 min): 3 rounds :45 jumprope, :45 box jumps Strength (25 min): Squat 50, 60, 70, 75% x 5, 80% x 2-5 *Level 1 5×5 Between sets: 10 over the fence/side, 10 fire...