Tuesday 12-13-16

Coach's thoughts on today:

I really don't have much to say here. Just keep the strength work focused. Keep the deadlifts pretty. The single leg work would be great if you can weight it, but today let's stay super focused on form, only go as heavy as you can do them perfectly. 


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Strength:30 min

  • A1: Deadlift (5x5)

  • A2: Bulgarian Split Squat / RFESS (5x8e)

Split squat with rear foot elevated.

  • Int: Pistol (weighted) (5x8e alt)


  • All: 500m Row (Time)