08
12
2019

Training 12-9-2019

Warm Up: Joint Mobility/Dynamic Strength: Squats 3 Rounds 5 BarBell Squats 5 DxKB Front Squats (Moderate-Heavy) 30 Second Prisoner Squat Plate Jumps 30 Seconds to Complete 10 DxKB Front Squats 53/35 30 Second Single Legged Box StepUps Right Leg 24/20 30 Second Single Legged Box StepUps Left Leg 24/2...

05
12
2019

Training 12-6-2019

Warm Up: Joint Mobility/Dynamic Strength: A) Take 10 minutes to work up to a Heavy single, double or triple Power Clean These can be touch and go or drop and go, the goal is to simply get some decent dynamic pulling in for the day B) Deadlift (Against Light Bands) 1 x 5+ *Address the following key a...

04
12
2019

Training 12-5-2019

Warm Up: Joint Mobility/Dynamic Strength: Bench Press 5 x 4 Immediately AFTER each set, perform the following Double KB Complex 1 x Dead Clean and Press R 1 x Dead Clean and Press L 1 x DxKB Clean 7 x DxKB Front Squats Rest 90 seconds Between Efforts The “Cap” weight on this would be 53/...

02
12
2019

Training 12-3-2019

Warm Up: Joint Mobility/Dynamic Conditioning: 4 Rounds 12 DxKB Front Squats 20 Second Max Double Unders 30 second Rest 435/405 Meter Row Notes from Coach: Have the goal of completing your Row Efforts in Under 90 seconds each Interval After each Round, Rest 2 Minutes Between and complete the followin...

01
12
2019

Training 12-2-2019

Warm Up: Joint Mobility/Dynamic Strength: 3 Rounds 7 BarBell Squats 3 DxKB Front Squats (Moderate-Heavy) 30 Second Prisoner Squat Plate Jumps 30 Seconds to Complete 10 DxKB Front Squats 53/35 30 Second Unweighted Alt. Cossack Squat 30 Second Half Moon Squats Rest 120 seconds Between Efforts The goal...