6.21.16

ANNOUNCEMENT:

First- We will be having another In House Competition! The date is still TBD but we are shooting for the first or second weekend in August (most likely on a Sunday). This time male/female teams!!!! More details to come in the coming week.

Second-We want to plan a Belmont Park trip this summer! There will be a sign up sheet over by the whiteboard. If you are interested please sign-up so we can figure out if we will get a bus to take us. Date is also TBD and will be nailed down by this weekend!

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 leg swings

Group warm-up
:45 front rack stretch with band
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks

A.Strength
Front squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 95%

B.Conditioning
21-15-9
Front squat 115/75 Rx 135/95 Rx+
Toes to bar
200m run after each round