Friday
12.14.18
Warm-up
Relay games, connect four, tic-tac toe, fun stuff
Strength/Power
Bench Press
5-4-3-2-1
If you performed this last week increase loading. Otherwise start at a weight that leaves roughly 2 reps left in the tank and build towards a heavy single.
Conditioning
For Time: 30-20-10
DB Hang Power Clean and Jerk (Single arm) Athletes may only switch sides halfway through the set
Overhead DB Lunge (Single Arm) Athletes may only switch sides once halfway through the set Box Jump Overs
Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for sets of at least 7-10 reps on your weaker Db movement