Month: August 2017

Wed, 083017

  Strength: A. Weighted Chin-up 6 x 4 ; heavy across B1. Db seated preacher curl 7-9 reps x 4 sets each side B2. Single arm seated SB OH tricep extension 7-9 rep x 4 sets each side # Conditioning: A. 750m row x 4; rest 3:30 between – hard aerobic efforts starts to finish …

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Wednesday, 083017

  Activation 15 in place calve raises 30’ft walking on toes 15 toe raises 30’ft walking on heels Single leg banded hip flexor pulls: 15 reps **each **https://www.youtube.com/watch?v=drh1C9wVVYI # Warm-up 1 min row 2 Rounds 5 strict pull-ups 10 push-ups – :45 sec row 2 Rounds 30’ft running high knees 30’ft running butt kicks 30’ft …

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Tuesday, 082917

  Prep 3 mins rolling out triceps 3 mins rolling out lats # Activation 15 banded scap squeezes 12 Seated legs extensions w/pause @ext. (toes flexed) **https://www.youtube.com/watch?v=aKAN9DFl3qE 9 single leg lateral box step ups **each x2 # Warm-up 3 Rounds :30 sec bike 30’ft leap frog 10 alt. KB squat cleans **light 5 box jumps …

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Monday, 082817

  Prep 500m row Quadruped ext/rot. 10 reps **each https://www.youtube.com/watch?v=oaCAqozZwMQ 2 mins rolling out upper thoracic # Activation Serratus wall slides with foam roller: 12 reps **https://www.youtube.com/watch?v=hyfb9x7VJWE 10 Glute bridges 10 DB OH presses **each # Warm-up AMRAP 9 **warm-up pace 200m row **Hard pulls with maintaining lower stroke count 10 alt. DB snatches 5 …

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