Wednesday, February 19, 2020

Get up, Get at it.

Enjoy every moment you can as you never know how many moments you get to enjoy.

Athletics - 6/12/430/530

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

8 minutes to complete

2 sets of 10 reps - Strict Press

12 minutes to complete

2 sets of 10 reps - Back Squats

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Strict Press

0:00 - 3 reps @ 45lbs

1:00 - 3 reps @ 75lbs

2:30 - 10 reps @ 105lbs

5:00 - 10 reps @ 125lbs

Back Squats

8:00 - 3 reps @ 185lbs

10:00 - 3 reps @ 205lbs

12:00 - 10 reps @ 225lbs

15:30 - 10 reps @ 245lbs (hopefully)

Testing Conditioning

1K Row

A little benchmark work here to get your day going!

Core Work

3 Rounds

60sec Elbow Plank

40 Situps

20 V-Snaps

782 Kids - 330pm

Skills

T2B

Pullups

Rowing

Lunges

Conditioning

3 minute AMRAP x 3 - Skill Work in between

4 Shuttle Runs

4 Knee Tucks

4 Plate G2OH

Soccer Fitness for Performance - 630pm

- Team 782