Tuesday, February 25, 2020

Miami has been fantastic.

Can’t wait to get back and share all the memories with everyone back at 782.

Will see you all soon!

Athletics - 430/530

It is a de load week for our strength sessions before we put in another month building that base foundation for our body to keep it sturdy.

Tomorrow and Friday we will work through our movement patterns at a light weight to correct any imbalances and give our body a chance to reset.

Strength

6 minutes

3 sets of 5 Strict Press at 60% of your 1RM

For example I would hit 45/75/85/95lbs

8 minutes

3 sets of 5 Back Squats at 60% of your 1RM

For example I would hit 95/135/145/155lbs

Conditioning

‘WillPower’

80 WBS (20/14) (14/10)

60 DB Snatch (50/35) (35/20) (20/15) - alternating

40 Burpees

Put the gas pedal down on this one.

782 Kids - 330pm

Skills

Rowing

Skipping

Pullups

Ring Dip Support Hold

Conditioning

4 minute AMRAP x 2 - 15 minute Skill Work between AMRAPs

6 WBS

6 DB Snatch (alternate arms)

6 Burpees

100’ Shuttle Run (50’ there and 50’ back)

782 Fundamentals - 630pm

Skills

Skipping

If you have a skip rope bring it out!

Squats

We will review the back and front squat and get you into the overhead squat if you feel comfortable with this movement.

Strength

8 minute E2MOM - 4 Rounds

5 Squats (back or front or OHS + 30 seconds skipping practice)

After we learn these skills we’ll take time to practice them in a structured little EMOM.

Conditioning

3 minutes on - 1 minute off x 4 Rounds

50 SU’s or 25 DU’s or 30 seconds practice

10 Goblet Squats

10 Burpees over the DB/KB

- Team 782