Mi-Edge (May 22nd - June 8th)

3 Week Strength & Conditioning 

Warm Ups
A. Mobility & Floor Stretching
B. Dynamic & Movement Drills
C. Coach's Choice of:  3 set Core Exercises 

Mondays
Part 1: Strength (4 sets of A,B)
A1 - One Arm DB Squats 6/6
A2 - 1/2 Kneeling Cable Rows 10/10
A3 - MB Wall Ball 8
B1 - Back Squats 10,8,6,4
B2 - TRX Rows 12
B3 - Box Jumps 6
Part 2: Conditioning 
C1 - Start with: Row 350m for time
Rest 1 min then
C2- 21-15-9 of: Air Squats & Push Ups

Tuesday 
Part 1: Strength (4 sets of A,B)
A1- Bench Press 10,8,6,4
A2 - DB Single Leg Dead Lift 5/5
A3 - MB Slams 10
B1 - BB Dead Lift 5 
B2 - Box Dips - MMF
B3 - Supermans 10
Part 2: Conditioning 
C1 - 3 Rounds of: 
(Down & Back) Walking MB Lunge & 15 KB Swings
then 400m Run
then 30 Sit Ups

Wednesday
Part 1: Strength (3 sets of A,B)
A1 - Box Step Ups 6/6
A2 - DB Alt. Shoulder Press 6/6
A3 - 1x Rope Climb
A4 - Knees to Chest 15
B1 - Goblet Squat 10
B2 - Pull-Ups - MMF
B3 - Push Ups - MMF
B4 - Sit Outs 20
Part 2: Conditioning 
3 Rounds of:
C1 - Sled Push Sprints (Down & Back)
C2 - Air Bike 20 seconds work - 10 rest  

Thursday 
Part 1: Strength (3 sets of A,B)
A1 - Back Squats 10,8,6
A2 - Run 150m 
B1 - Single Leg Box Lowering 6/6
B2 - DB Push Press 10
C1 - Plank & Reach 10/10
C2 - Flutter Kicks 20/20
D1 - Landmine Core Rotation 10/10
D2 - One Arm DB Rows 10/10
Part 2: Conditioning
10 minutes of:
C1 - 20 Double Unders / 60 singles
C2 - 8 MB Squat Cleans