11/26/12

Hope everyone enjoyed their break and is ready to get back to work!
Today is all about SPEED and POWER. Be fast but move clean!

6:00 AM Group

Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds

7:00 AM Group


Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds