• Performance-4.25.17

    3 minutes of z1 work + 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders, lats *foam roll lats *lacrosse ball scap *lacrosse ball pec *foam roll hamstring down to calves *side lying db ext. rot. x 10/side *half kneeling bottoms up press *single leg RDL x 10/side *single leg balance (scale or

  • Performance-4.24.17

    A1 Sumo Dead lift; 50×3, 60×3, 70×3 (3) A2 Weighted dips @ 41X1 x 3-5 reps x 5 sets + For time 21 SDHP, 95/65 1K row ~rest 120 sec.~ 15 SDHP, 95/65 750m row ~rest 90 sec.~ 9 SDHP, 95/65 500m row

  • Performance-4.22.17

    A Dead lift; 50×2, 60×2, 70×1, 80×1, 90×1, then test from here with perfect back positioning B1 Bench press @ 6XX1 x 3 reps x 3 sets, rest 20 sec. B2 ballistic push ups x 5-7 x 3, rest 2 minutes + Teams of 2 6 rounds 800m run 30 HPC, 115/80 break up the