Tuesday, 091217

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Teammate Tuesday Throwback – Crush Games 2016

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Weightlifting:

A High blocks SqT clean – 4 sets of 3 reps ; starting at 78%. Ascending for the day 

B. Weighted ring Dips – 3 second eccentric each rep – as 2.2.2 cluster – :15 rest between cluster sets – to max for day 

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Conditioning:

95 du

65 wall balls 20/14 to 10′

35/30 cal bike 

65 kb swings 53/35

95 du 

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Running: day 1 of week 

Session 1

1. Warm Up:

– 800 easy

– 800 w/easy turns – hard straights

2. Main Set 1:

-6 x 50m shuttles – Run 25m – touch line and turn, run back. Rest 15sec.

– after a set of 6 shuttles, run a moderate 400m. This is 1 complete round. Repeat this set 2 more times(The shuttles should be fast with focus on quick turns)

3. Cool Down 

– 800 easy

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becomplete:

1. 200m kb double front rack carry 

2. Ghd back extension – 3×15 weighted 

3. Waiters carry 50m each hand x 3 sets each 

4. Single leg step ups – body weight 10 reps each side x 3 – slow and conrllled 

5. Crossover symmetry protocol