10/29/12

November 1st is right around the corner!
That means its time to start making sure all our ducks are in line in terms of recovery.
Make sure you are constantly addressing mobility, getting your protein in after workouts, and trying to get your sleep patterns in order.








6:00 AM Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
4x
:30 Pullups/Ring Rows
:30 Rest
:30 Air Squats
:30 Rest
:30 Hang Power Cleans
:30 Rest

7:05 Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
3 rounds-
30 Air Squats
AMRAP (-1) Pullups
2 Nelson laps, quick but MAINTAIN TECHNIQUE

Running Drills