7.12.2023

FULL-BODY STRENGTH | DEVELOPMENTAL DAY

WARM UP:

Dynamic Stretches x10 yds each
Dynamic Movements x15 yds each
A-skip 2×15 yds
B-skip 2×15 yds

Solo:

  1. Get Up Sprints 3x20m

Group:

  1. Competitive Get Up Sprints 3x20m

STRENGTH:

  1. Close Grip Bench Press
    • Build to heavy 1 reps in 15 min or less
    • 1 x 20-30 @50% of peak working weight of the day

STRENGTH ACCESSORY:

Part A:

  1. EZ Bar Skull Crushers 2 x 20-30; rest 90s –> RPE 9
  2. Barbell RDL 2 x 12; rest 90s –> RPE 9

Part B:

  1. Standing Dumbbell Press 2 x 20-30 each; rest 60-90s –> RPE 9
  2. Lateral Raises 2 x 20-30 each; rest 60-90s –> RPE 9

ALACTIC POWER INTERVALS:

1-3 Rounds of…

  1. Ski Erg 8-15s –> Maximal Effort | Peak Power

COOLDOWN:

  1. Walk x1-2 min
  2. Rocking x1 min
  3. Quadruped Rocking w/ Head Nods & Turns x1 min
  4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations
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