Monday, October 17th 2016

Warm-Up:

3 Blocks of:

15 Calories on Rower

10 Goblet Squats – Increase weight each block

 

Movement Prep:

Fencing Stretch x 3 p/leg

Scapular Push-Ups x 10

RDL to Squat x 10

Banded Tri/Lat Stretch x 1:00 p/arm

Kneeling Forearm Stretch x :30 Palms Down + :30 Palms Up

 

Strength:

Front Squat-

2 x 5 @ 55% 1RM

Rest 1 min between sets

2 x 4 @ 65% 1RM

Rest 1 min between sets

2 x 3 @ 75% 1RM

Rest 2 min between sets

2 x 2 @ 85% 1RM

Rest 2 min between sets

5 x 1 @ 95% 1RM

Rest 2-3 min between sets

 

Conditioning:

“Tailpipe”

3 Rounds each of:

Row 250

Double Kettlebell Front Rack Hold - 24kg/16kg

*With a partner, complete 3 rounds of a 250m sprint while the other partner holds the kettlebells in the front rack position, switching rolls after the row is completed.  Ie, Player 1 sprints 250m while Player 2 holds the kettlebells until Player 1 completes the 250m distance.  Player 2 then gets on rower to complete 250m while Player 1 holds the kettlebells until Player 2 completes their row.  Each player completes 3 rounds each.