Tuesday 5/10

G17 

Objective: Strength

Warmup:  5 rounds

2x Pullups

4x Bent over barbell row

6x Press - increase weight each round

8x Kettle Bell Romanian Deadlift (35/25)

100 meter run

1) 5-4-3-2-1-1-1

Barbell Press - increase each round until difficult but doable

Glute Ball - 15 seconds one side per round

2) 6 rounds

4x Deadlift - increase weight until difficult but doable

4x Ball Slam

3x Mantis

3) 6 rounds

10m Tire Drag - heavy

5x Jump Squats

Foam Roll Low Back

Comments: Going Heavy with Press today.  Not looking for a 1 rep max but many of you will get one today.  Remember that this is a strict movement training upper body strength only.  No knee drive here guys, that is a push press.  Something to remember here is to not lean back to use the stronger muscles of the chest, in the old school days they called it "layback". If you can’t press it up strict then drop weight.

Part 2 we do some deadlifts right into some fast and hard ball slams.  Remember when we do a slow heavy movement followed by a fast we are training strength and power.  Go right into the ball slams and put it through the floor.  No ball?  Burpees....

Same applies to part 3 - load up the tire until its too heavy to run with then drag it 10 meters.   Go right into the jump squats.  Big explosion with the hips.  Get high.


-Jake


Below: Layback....