Warm Up:
- Dead Bugs Progression
- Spiderman Complex Progression
- High Knees
- Butt Kicks
- 10 yard flying starts
Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets: 3x5 @ 300
Shoulder Press 3x5 (reset 3 weeks):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets: 3x5 @ 170- I was going to go for 177.5 again but could only get 2 reps and decided to reset.
Conditioning:
8 Rounds as fast as possible resting on the walk back to starting line:
- 3 Box Overs w/ 20" box
- 25-yard sprint
For the box overs, set up three 20" boxes 3-4 feet apart. Jump over the first one, land and immediately bound over the second and the third. Minimize ground time and maximize speed and explosiveness. After the third box, land and immediately take off on the sprint. Each round you should feel recovered and ready to go again.
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.