Saturday, June 13, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side
B5. 30 -60 sec passive hang followed immediately by a more challenging progression


A. Back Squat 5-7 reps x 3 sets


B. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 2 min x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.

C. Box Jumps x 10 24/30"
     Shoulder Taps x 40
     Front rack lunges the length of turf  95/135 lbs
     Rest 90 sec
     3 sets