March 31 2014
April programming notes: Time to talk running and Squats. Aprils running efforts will start out with short repeats, the goal is to develop a solid running structure. April is also a Squat cycle for all levels. Mon/Wed/Fri every week working %’s. Tuesday and Thursday will be “2-a-days” for our Performance & Sport groups. The choice will be back-to-back or AM/PM training schedule based on your schedule Mobility 101 minimum 2 minute dose of each High glute lacrosse ball w/foot elevation Side hip lacrosse ball Single leg flexion w/external rotation All levels Back Squats Work up to 75% then… 5 x 3 @75% 10 minutes of running drills 10 x 50 m Sprint Walk back to the start on each set Work as a team for each running effort…remember that this is practice and not max effort
March 29 2014
All levels 5 sets for reps 40 seconds: DB snatches + 20 seconds: Box jumps 24/20 60 seconds: Rest REST 3 MINUTES 5 sets for reps 40 seconds: Burpees + 20 seconds: DU 60 seconds: Rest
March 28 2014
Fitness and Performance Bench press 5-5-5-5-5 Back Squats 5-5-5-5-5 Sport 12-18-15-12-9-6-3 Thrusters 95/65 Bar facing burpees
March 27 2014
Fitness and Performance 10 minutes of pull up mechanics & progressions Proper grip Scapular hold Hollow body For time: 3000 m row 100 air squats 100 sit ups 100 jumping pull ups Break up the reps and rowing any way you want Sport 10 -15 minutes light aerobic work 10 – 15 minutes of mobility: ankles, hips & shoulders 10 – 15 minutes of goat work