Workout
Strength
Warm up 10:00
2 x 8 shoulder openers
2 x 5 wall squat
2 x 5 OH (w/PVC wall squat)
2 x 8 Goblet squat 40/50#
Then:
Work up to “Heavy” OHS
3 rep max
Then:
2x OHS + 4x Front Squat + 4x Back Squat @ OHS 3RM
Four Sets, Rest 2 minutes between each
(can rack btwn FS and BS)
Then:
5x Pull up +
5x Ring Dip
4 Rounds
Then:
10x Strict Press @ 20-25# (static) +
1:00 all out Ski Erg @7-8 resistance
Three Rounds
Athletes Training: Carolyn, Sari, Kirk, Lindsay