9/25/12- keep it going

6:00 AM Group

Warmup:
General Dynamic
Ungluing our Shoulder with the lax ball
Lax ball on the butt and hamstrings

Strength:
Push-Press
Same deal as back squats yesterday, we are going to work on starting to load this movement.
Nothing super heavy, just focusing on technique under load.

Conditioning:
Tabata intervals are something we will revisit throughout the season. It refers to a work/rest cycle of :20 of work followed by :10 of rest. We will usually do this with two movements for 8:00 of total work.

8 rounds-
:20 Push Press
:10 Rest
:20 Goblet Squats
:10 Rest







7:05 Group

Warmup:
General Dynamic
Ungluing our shoulders with a lax ball
Shoulder internal rotation floss
Unglue your hips (if needed)

Strength:
Dynamic Effort Split Jerks
10 sets of 2 reps at 75-80% of your 1rm Push Press from last week. Alternate landing stance each rep.

Conditioning:
4 rounds-
20 Overhead Walking Lunges (Guys use 45#, girls use 25#. We can scale reps if needed)
10 Pushups with hand in dumbbell handles (I will explain) or Dips (we'll talk about this too)
20 Anchored Situps (Do GHD situps if you have em)
Rest 2:00