Week of September 9-14

Week of September 9-14

Monday, September 9, 2019 Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank Mobility/Prehab (10 min):  Demo World’s Greatest Stretch then 3 rounds WGS :30/side, 20 Band Pullthroughs Strength/Speed (25 min): 6 rounds Squat...
Week of September 1-7

Week of September 1-7

Monday, September 2, 2019–Labor Day Open Gym 7-10 AM Tuesday, September 3, 2019 Warmup (5 min): Dynamic, Lower Body Focus Strength (25 min): 6 rounds 1) Squat 50, 60 % x 5, 70% x 3, 80% x 2, 85% x 2, 85% x 1-3 *Level 1 Warmup set then 5 sets of 5 at current...

Week of August 19-24

Monday, August 19, 2019–check notebook for 7/21 workout Warmup (10 min): Light Barbell Squats (20-30% x 3-5 reps) & Light Cardio Chalk (10 min): Spotting Squat–Bringing Bar and Lifter Back Into Rack Strength (25 min): Max Effort Squat Squat 50% x 5,...

Week of Aug 12-17

Monday, August 12, 2019 Warmup (10 min): Squat Therapy 3×5 Skill & Practice (10 min): Unrack and step back (two steps, even feet out) Strength (20 min): Squat Warmup set then 5×5 @50-65% practice unracks each set *Level 1 Warmup set then 5×5...

Week of August 4-10

Monday, August 5, 2019 Warmup (10 min): 3 rounds 10 Goblet Cleans, 15 KB Swings, 1 Prowler Push or Sled Drag Skill/Refresh (5 min): Hang Power Clean High Hang & Hang Position Power/Speed (15 min): High Hang or Hang Power Clean 7-10 sets of 2, add weight if able,...

Week of July 28-Aug 3

Monday, July 29, 2019 Warmup (10 min): 3×15 Air Squats, Fire Hydrants/Side, KB Swings Skill (5 min): Aggressive Squatting 1) Unrack w/intention, 2) Controlled Descent, 3) Drive through the floor Strength (20 min): 6-8 rounds Squat 50-65% X 2-3 aggressive reps...