MONDAY 11/27

SMR

DYNAMIC STRETCH

MOVEMENT PREP: 30SEC X 3 ROUNDS

  1. PLANK WALK
  2. SHOULDER THRED
  3. FROGS

STRENGTH:

A: SQUAT 4X5

B: OVERHEAD PRESS 4X5

CONDITIONING: X 5 ROUNDS

REVERSE LUNGE TO PRESS X5/EACH

CLOSE GRIP PUSH UP X10

LATERAL RAISE X15

RUN 200M SPRINT 200M RECOVERY

 

WEDNESDAY 11/29

SMR

DYNAMIC STRETCH

MOVEMENT PREP: 30SEC X 3 ROUNDS

  1. PLANK TO REACH
  2. WALL SLIDE
  3. SINGLE LEG RDL

STRENGTH:

A: DEADLIFT 3 X 12@50%

B: PENDLAY ROW 3 X 12@50%

CONDITIONING: X 5 ROUNDS

  1. SINGLE ARM SWING X5/EACH
  2. SINGLE ARM ROW X5/EACH
  3. CURL X 15
  4. 400M RUN

 

 

FRIDAY 12/1

SMR

DYNAMIC STRETCH

MOVEMENT PREP: 30 SEC X 3 ROUNDS

  1. TABLE TOP CRUNCH
  2. 90/90
  3. SQUAT WITH ALTERNATING REACH

STRENGTH-

A. SQUATS 4 X 8

B. BENCH PRESS 4 X 8

CONDITIONING- X 5 ROUNDS

  1. BULGARIAN X5/EACH
  2. HAND SWITCH PUSH UP X 5
  3. REVERSE FLY X 10
  4. RUN 200M SPRINT 200M RECOVERY