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10/13/14

12
Oct

10/13/14

10/13/14

Tower of Power pre-workout ritual!!

This week begins our new strength cycle.  We will be squatting every Mon and Thurs.  It is important to follow the prescibed percentages/weights for the cycle (6 weeks). This will lead to a stronger athlete over time, as opposed to maxing out or adding too much weight each week.

Back Squat (6 x 2)    WEEK 1
6 Rounds: Every 90 sec complete 2 reps @ 80% of your 3 RM. Same weight for all reps. Should feel “easy”.

Conditioning

3 Rounds
3 min AMRAP:

  • 400 m Run
  • 5 Power cleans
  • As many sit-ups in remaining time

Rest 1 min between rounds
L1: 155/115 L2: 135/95 L3: 115/75

Don’t pull with your arms

http://www.youtube.com/watch?v=7mGjYQRvp2w