Thursday, 2 August 2018

Warm up:  Coach's choice

Strength
A. Back squat
A1)  1x5@ 50% tempo 10x1 go to A2 at 90 seconds
A2)  1x3 @ 60% tempo 10x1 go to A3 at 3 minutes
A3)  1x3 @ 70% tempo 10x1 go to A4 at 6 minutes
A4) 1xAMAP @ 75% tempo 10x1--aim for 15-20 reps
            *AMAP-As Many As Possible
            10x1=1 sec down, 0 pause at bottom, explode up, 1 sec at top

B.  21-15-12-9-6-3
Wall ball (20/14)
KBS (53/35)
KB Goblet walking lunges (53/35)