TUESDAY 12APRIL16  Warm up 800m group run  Skill work 2 RNFT 7 banded Kettle bell swings 5 Goblet squats 30” Banded front rack stretch 5 scap pull ups  Strength 25’ Speed front squat 8x3 @60%65% (Focus on the controlled downward and explosive coming up with elbows and chest high)  Conditioning 20-15-10 T2b 60-45-30 double under 20-15-10 Strict HSPU   Scales-  L1: toes 2 ring  L2: knees to armpit/elbow  L3: V-ups  L4: ab mat sit ups x2  Double under-  60=20 singles + 5 TNG tuck jump x4 45=20 singles + 5 TNG tuck jump x3 30=20 singles + 5 TNG tuck jump x2   HSPU:  L1: strict with 1 extra ab mat L2: kipping HSPU L3: push up (may not use a band)  L4: box push up  toes 2 bar-  L1: toes 2 ring  L2: knees to armpit/raises  L3: 20=30″ L-hang/sit 15=25” L-hang/sit 10=20” L-hang/sit L4: V-ups  Weightlifting:  coaches warm up  find a heavy 2 snatch pull with 3” pause at the knee + snatch  5x1 @ 75%-80% of snatch complex above  3x10 snatch push press  Tabata hollow rocks

TUESDAY 12APRIL16

Warm up
800m group run

Skill work
2 RNFT
7 banded Kettle bell swings
5 Goblet squats
30” Banded front rack stretch
5 scap pull ups

Strength 25’
Speed front squat 8x3 @60%65%
(Focus on the controlled downward and explosive coming up with elbows and chest high)

Conditioning
20-15-10
T2b
60-45-30
double under
20-15-10
Strict HSPU

Scales-
L1: toes 2 ring
L2: knees to armpit/elbow
L3: V-ups
L4: ab mat sit ups x2

Double under-
60=20 singles + 5 TNG tuck jump x4 45=20 singles + 5 TNG tuck jump x3 30=20 singles + 5 TNG tuck jump x2

HSPU:
L1: strict with 1 extra ab mat
L2: kipping HSPU
L3: push up (may not use a band)
L4: box push up

toes 2 bar-
L1: toes 2 ring
L2: knees to armpit/raises
L3: 20=30″ L-hang/sit 15=25” L-hang/sit 10=20” L-hang/sit
L4: V-ups

Weightlifting:

coaches warm up

find a heavy 2 snatch pull with 3” pause at the knee + snatch

5x1 @ 75%-80% of snatch complex above

3x10 snatch push press

Tabata hollow rocks