Monday, March 6, 2017
Warmup (10 min): 3 rounds of
Wall Squat 8 reps with 2 second pause at bottom
Pole Stretch 5 reps with 5 second pause at bottom
Skill Work (10 min): Bracing/Tightness under heavy squat
Each athlete accumulates 5-8 reps
Strength (25 min): Squat
50, 60% x 5, 70% x 3-5, 80% x 2-3, 90% x 1-2
*Level 1 5×5
Conditioning (10 min): 30-20-10
KB Swings
KB Reverse Lunges (Half each side)
Goblet Cleans (video at https://www.youtube.com/watch?v=cVcGZq2kpDY)
*Level 1 3 sets of 12 reps
Cashout (5 min): Hold bottom of squat 60-90 seconds
Wednesday, March 8, 2017
Warmup (10 min): Dynamic
Skill Work (10 min): 3 rounds of
3-5 pullup negatives
5-8 supine ring rows
Strength Endurance/Conditioning (40 min): 6 rounds of
Barbell Complex A (Deadlift, Row, Clean, Push Press, Back Squat)
2 minute bike, row, or run (400m)
OR
Dumbbell Complex B (DB Row, DB Cleans, DB Thrusters, DB Bench, DB Bat Wings)
2 minute bike, row, or run (400m)
*Level 1 5 sets of 5 reps
*Level 2 sets of 8 reps
*Rx 8 reps, BB 95/65, DBs 35/20
Friday, March 10, 2017
Warmup (5 min): Trainer’s Choice
Strength/Speed Strength (20 min): Deadlift from blocks/plates
6-8 sets of 50-60% x 3–crisp reps
Opposing Accessory (15 min): 3 rounds of
Barbell Goodmornings, 12 reps
Heavy DB/KB Rows, 8 reps
Conditioning (20 min):
1) One round of JP: 15 burpees, 30 db snatch, 100 single unders (Level 1: Humane, db cleans)
2) 75 air squats (Level 1: 50)
3) One more round of JP: 15 burpees, 30 db snatch, 100 single unders
