Tuesday, May 22, 2018

edited May 22 in Adults
WARM-UP:
3x
1:00 barbell quad smash 
1:00 couch stretch each side 
10 blocked squats 
10 walking lunges 

STRENGTH:
Back squat

CONDITIONING:
AMRAP in 12:00 
3 Romanian deadlifts
1 power clean 
3 front squats 

Advanced – 225#/155#
Intermediate – 135#-185#/95#-135#
Beginner – 10# dumbbells-85# barbell (perform hang power clean)

-then-

Advanced and Intermediate
4 x 10-20-30-40-meter Gasser sprints
Rest 2:00-3:00 between sprint sets 

Beginner
3 x 10-20-30-40-meter Gasser sprints
Rest 2:00-3:00 between sprint sets 

ACCESSORY:
Advanced
5x
10 hollow rocks 
25 flutter kicks each leg 

Intermediate
4x
10 hollow rocks 
25 flutter kicks each leg 

Beginner
3x
10 hollow rocks 
25 flutter kicks each leg 

MOBILITY:
3x
1:00 foam roll back 
2:00 banded lat stretch each side
2:00 banded pec stretch each side 
1:00 lacrosse ball in shoulders 

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