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Summer of Strength 7/1/15

Warm-up: 1k row Hip and Shoulder Mobility Strength: Every 2:30 min for 23 minutes(9 sets) 3 Front Squat 5 Pull-up -sub negatives or ring rows Conditioning: 0-3min Stop sign run Max C&J 185/135 3-5 min Rest 5-9 min 200 m run Max C&J 155/115 9-11 min Rest 11-16 min 400 m run Max C&J 135/95  

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Summer of Strength 6/30/15

Warm-up: 10 Min of Skill Work Dubs/ HSPU/ Pull-ups -athlete may choose to work on one or all suggested. Beginner Strength: 1x5 Muscle Clean 60 sec rest 2x3 High Hang Clean 60 sec rest then... Every 90 sec for 12 Minutes (8 sets) 3 Squat Clean -work to a peak. Advanced Strength: 18 Minutes Even- 1 Clean Pull 2 Squat Clean Odd- 3 Push Press - work to a peak. Conditioning: 50 ...

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Summer of Strength 6/29/15

Warm-up: 4 Rds (not times) 10 Cal row 5 Push-up 10 Goblet Squat 10 Up-Downs Strength: Every 2 Min for 16 min (8 sets) 5 Back Squat 5 Double KB Row -Work up to Peak in both movements. Conditioning: 6 Rds 3 Box Jump (30/24) 5 Squat Clean Thruster (135/95) 7 TTB

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