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In the Gym March 30th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below… Then: 5 x 5 Back Squats with 4-position holds: hold for […]


In the Gym December 12th

Power

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and rows Cross Sym
3 x 5 Wall squat
3 x 6 Deep goblet squat with hold
Then:
Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold jump out of bottom of squat.) 1:1 Work:Rest ratio
5 reps @ Bar + 2×15# chain
5 reps @ Bar + chain + more weight if athlete can
5 rounds @ Bar + chain + more weight if athlete can
x 2
Rest 5:00
Then:
8x KB or BB Jerk + 20x Box Jumps 20 – 30”
x 3 rounds; 2 min rest between rounds
If time:
20x Bulgarian Bag swing (each direction)
1:1 work:rest x 3 rounds

Cool Down

Athletes: Danny, Chad

2016dec12