September 17, 2019 – Strength and Conditioning

A. Front Squat 5 x 2

Front Squat
– 5 sets of 2 reps
Rest as needed

5sets for quality and load of:
-2 Front Squat (Heavy, increase weight when desired)
-8-12 Ring Dips – Building from previous weeks
-5 Box Jumps
*Box Jumps > Higher than usual if possible
*Performance > Ring Dips > weighted

Ascending Ladder
KBS > by 1
Burpee BJO > by 2

B. 10 minute AMRAP of Kettlebell Swings and Burpee Box Jump-Overs

As Many Rounds and Reps as possible in 10 minutes:
1 Kettlebell Swing @ 24/16 kg
2 Burpee Box Jump-Overs 61/51 cm
2 Kettlebell Swings @ 24/16 kg
4 Burpee Box Jump-Overs 61/51 cm
3 Kettlebell Swings @ 24/16 kg
6 Burpee Box Jump-Overs 61/51 cm
4 Kettlebell Swings @ 24/16 kg
8 Burpee Box Jump-Overs 61/51 cm
5 Kettlebell Swings @ 24/16 kg
10 Burpee Box Jump-Overs 61/51 cm
and so on…

C.

Performance Care
5minutes working through…
-3 Half Kneeling Bottoms Up KB Press (ea way)
-6 Prone press-up
-10 Bird Dog (5ea way)
*Conversational pace – Cooldown
Scoring: Not Scored
Time Cap: 5 minutes

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