TUESDAY

MOBILITY AND MAINTENANCE

S1. Lacrosse Ball Hip Flexor

S2. Wall Couch Stretch

PRIMER

Lower Body Dynamic

STRENGTH

Grunt Work Week #2

Back Squat

With a Running Clock:

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00".

CONDITIONING (TIME)

PERFORMANCE

40 Double Under’s, 15 Hang Power Snatch 35/25

40 Double Under’s, 20 HR Pushups

40 Double Under’s, 30 Wall Balls 9/6

40 Double Under’s, 40 Ab Mat Sit-ups

40 Double Under’s, 30 Wall Balls

40 Double Under’s, 20 HR Pushups

40 Double Under’s, 15 Hang Power Snatch

FITNESS

80 Single Skips

Scale to Hang Power Cleans

MIDLINE

2-3 Rounds

20m Disc Drag

10 Paralette Pass Throughs

5 Strict T2B