September 29, 2016

Thursday

Thursday Strength/Skill: Four sets of: A. Turkish Get-Up x 2 reps each arm B. 30-45 sec Handstand Hold Rest 60 seconds in between Conditioning 10 minutes […]
September 28, 2016

Wednesday 9.28.16

Strength Every minute on the minute for 10 minutes preform: 2 Power Cleans,  followed by 5 Rocket Jumps Rocket Jump Video: “An athletes ability to display […]
September 27, 2016

Tuesday 9.27.16

Tuesday 9.27.16 Strength A.Back Squat 3X5 @ 83% B. Bench Press or Floor Press 3X10@65% Notes: These are separate movements. Finish your back squats and then […]
September 26, 2016

Monday 9.26.16

Monday 9.26.26 Strength: Week 4 Deadlift 3×5 @ 80% 4 x Max Effort Chin ups Notes: Alternate between movements Newer athletes use KBs for suitcase deadlifts, […]
September 23, 2016

Friday 6.23.16

Skill: 7 sets of 40 yard sprints Notes: Rest is the JOG back to the start. Run at a speed you would most likely run a […]
September 22, 2016

Thursday 6.22.16

Mobility: Spend 10-12 min on Shoulders , hips , ankles , T-Spine ect … Conditioning: 3 rounds 1 min each station  Wallballs Kbs Row/ Bike Push […]
September 21, 2016

Wednesday 6.21.16

Strength Deadlift 5@75% 3@80% 2@90% Notes: Newer athletes use KBs for suitcase deadlifts. Conditioning Complete as many rounds as possible in 6 Minutes: 5 Man makers […]