"Pre 4th"
“Workout times for tomorrow:
Hardin: 5:30am & 9:00am
Jerseyville: 9:00-11:00am”
Daily Programming
Warm Up (Complete):
- 200m Row
Then...
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Then...
3 x 10:
- Band Pull Aparts
- Banded Good Mornings
Performance
Strength (5-5-3-3-1-Max):
- Push Press
* Work up in weight each set *
Met-Con (EMOM For 30 Min):
- Min 1: 20 Ball Slams (30-20)
- Min 2: 10 Ring Row + 20 Lateral PVC Overs
- Min 3: 20 Plate Sit Ups (45/25)
- Min 4: 15 KB Sumo Deadlift (53/35)
- Min 5: Prowler Push (Down & Back)
- Min 6: 30 Russian Twists
* Use 2 Kbs for Deadlift *
Fitness
Strength (8-8-8-8-8):
- DB Push Press
* Use the same weight for all sets *
Met-Con (EMOM For 30 Min):
- Min 1: 15 Ball Slams (20/10)
- Min 2: 10 Ring Row + 20 Lateral PVC Overs
- Min 3: 20 Plate Sit Ups (25/10)
- Min 4: 15 KB Sumo Deadlift (35/25)
- Min 5: Prowler Push (Down & Back)
- Min 6: 30 Russian Twist
* Use 1 KB for Deadlift *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Cobra
- Childs Pose
- Pigeon Pose
- Couch Stretch
- Frog Pose
- Downward Dog
- Foam Roll
Express
Warm Up (Down & Back):
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (EMOM For 30 Min):
- Min 1: 15 Ball Slams (20/10)
- Min 2: 10 Ring Row + 20 Lateral PVC Overs
- Min 3: 20 Plate Sit Ups (25/10)
- Min 4: 15 KB Sumo Deadlift (35/25)
- Min 5: Prowler Push (Down & Back)
- Min 6: 30 Russian Twist
* Use 1 KB for Deadlift *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Cobra
- Childs Pose
- Pigeon Pose
- Couch Stretch
- Frog Pose
- Downward Dog
- Foam Roll