Search

Thursday 03252021

Stretch 30 min

21.3 "Pre-Game"

At 50% intensity (warm-up pace):

Part A)

3:00 min Light Monostructural (Bike, Row, Ski, or Run)

Part B)

3 Rounds:

10 Ring Rows

15 Kettlebell Deadlifts

20 oh reverse lunges

Part C)

3 Rounds:

10 Box Step-Ups

1:00 Plank

Part D)

1 Round:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round:

5 Muscle Snatches

5 Behind the Neck Push Presses

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

Part 3)

3:00 Light Monostructural (Bike, Row, Ski, or Run)

126 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo