Tuesday, June 21, 2016

2 Sets:

• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

• Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

• Power Clean x 2 (Building)

Skill:

• Sit Up x 2
• Front Squat @ 65% of 1RM Clean
• Slam Ball/Plate Ground to Overhead

• Mobility

2 Sets:

• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

• Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

• Power Clean x 2 (Building)

Skill:

• Toe to Bar
• Front Squat @ 65% of 1RM Clean
• Slam Ball

• Mobility

2 Sets:

• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• Power Clean x 2 @75-80-85-90-90%

B) 8 Sets: (Every 2:30)

Front Squat

• Set 1 = 8 Reps @ 45%
• Set 2 = 5 Reps @ 55%
• Set 3 = 3 Reps @ 65%
• Set 4 = 3 Reps @ 75%
• Set 5 = 2 Reps @ 85%
• Set 6 = 1 Rep @ 90%
• Set 7 = 1 Rep @ 95%
• Set 8 = 1 Rep @ Max

C) 4 Sets:

• Front Squat x 2 @ 85%

D) 4 Sets:

• Deadlift x 2 @ 90%
• Reverse Lunge x 3 ea. @ 52% of 1RM BS
• GH Raise x 4 (AHAP)

Skill:

• Mobility