Warm Up
Mobility - Focus on Movement Pattern of Activations & Strength Dynamic Flexibility - 5-6 Drills & Focus on Balance & 3-5 Second Holds Activation & Movement Drills (Work for Quality - Stability & Control) M - Single Arm TRX Rows & Step Up to Balance (Power Step w Running Mechanics) T - Box Step Downs (5 second Neg) & Pull Up Development (Negatives) W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Lateral) TH - Jump Rope & Push Up Negatives (20-10) Strength 3rd week of 3 weeks - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP) M - Squat Holds, Plank Holds & Farmer Carry T - DB Step Ups & DB 1 Arm Rows W - KB Single Leg Dead Lifts & Stability Ball 1 Arm Press Th - Loaded Front RackLunges & Core Circuits (3 planes of motion) Conditioning New: Week 1 of 2 weeks (record times & scores) M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total) T - 30 Burpees + 100 Jump Rope W - 400m Run, Rest 1 min, 200m Run (record total time) TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl
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November 2017
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