Monday – 10/9/17

Warm-Up
2 sets:
Glute Bridge w/ 3sec pause x 10 reps
Glute bridge w/ leg swing (slow tempo) x 10/side
Single leg Lowering (3sec down) x 5/leg
Side Plank x :20sec/side
+
2 sets:
Sandbag Squat @3331 x 5 reps
High Knee pillar Skip with max vertical jump x length of room
+
2 sets:
Deadlift x 6-8 reps
Rusian Swing x 6-8 reps

Workout:
A1. Deadlift; 4-5 reps x 4 sets, rest 0sec
A2. Russian Kettlebell Swings; 10-12 reps x 4 sets, rest 2-2:30min

*Choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes!
*If you have a good Swing use band. If you have not mastered the KBS then you don’t use band.
*Scaling options for Deadlift: (If athlete is unable to get in a soundstarting position or has issues maintain mechanics throughout the duration of the lift he/she will Pull from Risers or perform Romanian Deadlifts @ 3111 x 6-8 reps

B. Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs) or DB thrusters (50/35)
10 Burpees Over the Barbell or DB’s
– Rest 3 minutes

*Record slowest time
*Athletes must have a proper front rack position to use BB. Otherwise sub with Db’s