June 25th, 2019

Part A and B repeat each week. Track these metrics for progress A. DB Floor Press (see video demo) 3 sets of 12 reps B. Alternate Movements: 3 sets of 12 reps for each movement Barbell or DB Seal Rows (barbell version) (DB version) Rest 1-2 min Seated DB Overhead Press Rest 1-2 min C. AMRAP 2 min … Continue reading June 25th, 2019

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June 24th, 2019

Part B and C repeat each week. Track these metrics for progress A. Hang Squat Clean Reps 4-3-2-3-4 (increasing then decreasing weight) *Make sure technique is primary focus here. The goal is NOT to try to PR or waste your energy (both mental and physical) trying to achieve heavy loading. Just get explosive to prep … Continue reading June 24th, 2019

June 16th, 2019

Sprint Conditioning 8 sets of 50-meter sprints (1 minute rest between sets) 6 sets of 100-meter sprints (90 seconds rest between sets) 4 sets of 200-meter sprints (2 minutes rest between sets) 2 sets of 400-meter sprints (3-4 minutes rest between sets) Cool Down