9/22/2016

9/22/2016

Workout of the Day:

1) Coach Led Warm-up

2) Complete 4 2 minute rounds of
30 walking Lunges
115/80lb Sumo Deadlift High Pulls, Max Reps in the remainder of the 2 minutes

Rest 90 Seconds between rounds

Notes:
Complete 30 Walking Lunges then with the remainder of the 2 minutes complete max reps of SDHP
Score is total number of SDHP

3) Not for time complete
10 -1 Reps of
v-ups
4 count flutter kicks

4) Mobility/Stretching


Competition Programming:

1) Back Squat
1x6@ 70%, 1x4@ 75%, 1x2@ 80%, 1x6@ 75%, 1x4@ 80%, 1x2@ 85%, 1x6@ 80%, 1x4@ 85%, 1x2@ 90%

2) Front Squat
1x12@ 75%

3) For time complete 3 rounds of
15 KB thrusters holding 70lb KB in each arm
20 Calorie row

4a) 3x45 Second hollow hold
4b) 3x45 L-sit in the rings

5) Mobility/Stretching


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