September 24, 2019 – Strength and Conditioning

A. Back Squat 5 x 4

Within 20 minutes:
Back Squat (31X1 tempo)
– 5 sets of 4 reps
Rest as needed
5sets for quality and load of:
-4 Back squats @ (31X1) Tempo – Building, AHAP
-10 DB FR Walking Lunges @ 25-32kg/ 20-25kg
-4 DB Front Squats @ 25-32kg/ 20-25kg

B. 4 Rounds For Time of Barbell Thrusters, Toes to Bars, Bar Facing Burpees, and Dumbbell Hang Clean and Jerks

4 Rounds for Time:
15 Barbell Thrusters @ 40/30 kg
15 Toes to Bars
6 Bar Facing Burpees
6 Dumbbell Hang Clean and Jerks @ 32/25 kg
Time Cap: 12 minutes

*DB Hang Clean & Jerk > @25-32/20-25kg

C.

Performance care
Within a 5minute window as many time through of…
-3 Tall kneeling DB Filly press (ea way)
-6 Prone press-up
-3 Rolling hamstring slams
-10 Bird Dog (5ea way)
Scoring: Not Scored
Time Cap: 5 minutes

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