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Spring Strength 5/12/15

IMG_2055
Warm-up:
10 Minutes of Skill work
Athlete’s Choice

Beginner Strength:
16 Minutes
Even- 3 Bench Press
Odd- 5/3 Chin-ups with ME hold on last rep
Athletes that cannot do a full chin-up should complete the following:

FOUR rounds of 5-second controlled descent from the chin up position followed

By FOUR rounds of Chin-up controlled holds over the bar: for 20s

Advanced Strength
18 minutes
Even- 3 Bench Press (work to peak)
Odd- 2 Weighted Chin-ups (work to peak)

Conditioning:
20 min Amrap
10 Hang Clean (155/105)
5 Front Squat
Stop sign run
10 Hang Clean
5 Front Squat
200 m run
10 Hang Clean
5 Front Squat
400 m run

May 11, 2015 | News | 0

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