Workout of the Day 03-14-16
Skill:
2 Strict Press + 2 Push Press + 2 Push Jerk
Conditioning:
500 Meter Row
50 Push Jerks 145/100#
500 Meter Row
Please Post Results to TRIIB.
Mobility for the Week 03-14-16
Tuesday Homework
Downward Dog 3 x 30 seconds with Ankle Pumps
2 minutes, hold the bottom of a pistol. You can hold on to an object for balance. Keep opposite leg angled out 45 degrees to the side. Perform on both legs.
Thursday In Class
Foam Roll Lats with External Rotation, Arm Overhead
Lacrosse Ball to the Lats
Partner Overhead Stretch With External Rotation
Accumulate 3 Minutes In Hollow Rock
Weekend Homework
2 x 10 Each Side, Side Lying Leg Lifts
2 x 10 Alternating Leg Lifts On Stomach, No Arch In Your Back
2 x 10 Bridges
2 Minutes Each Foot, Stand On Lacrosse Ball and Roll Out the Arch of Your Foot
Barbell for the Week 03-14-16
Tuesday
5 x 8 Back Squats, Increase Weight From Last Week
5 x 5 Tempo Front Squats 51X1
Sets of 8 Single Leg RDLs
Thursday
Deadlift Waves:
1 Rep, Rest 30, 2 Reps, Rest 30, 3 Reps, Rest 30, 4 Reps, Rest 30, 5 Reps
5 Waves, Rest as Needed Between. Increase Weight Between Waves if Possible.
5 x 10 Good Mornings
Teens Workouts for the Week 03-14-16
Monday
Skill: Deadlift 3-3-3-3
Conditioning:
750 Meter Row
50 Wallballs
30 Burpees
Wednesday
Skill: Hang Squat Snatch 3-3-3-3-3
Conditioning:
10 Rounds
3 Hang Power Snatch
7 High Box Jumps
Friday
3 Rounds
400 Meter Run
12 Pull-Ups
8 Front Squats From The Rack