TUe | Mar 8
Warm up:
Machines
All strength moves with light weight
Machines
All strength moves with light weight
Wed | Mar 9
Sprint mechanics
Ladder work
Barbell dowel work: back squat, push press, front squat, thrusters, hang cleans, power cleans, snatch
Introduce machines: row and ski
Ladder work
Barbell dowel work: back squat, push press, front squat, thrusters, hang cleans, power cleans, snatch
Introduce machines: row and ski
ThU | mar 10
Warm up:
Speed ladder
Sprint mechanics
Warm up on tread and any machines they have left over from Tuesday (sheet is on clipboard)
Technique: Snatch and sprint form
4-8 Barbell Snatch
6 Box jumps
12-20 Push ups
6-12 Chin ups
Finish any machines from Tuesday they didn’t complete
Max at the end: All tread
2 of each:
100 m sprint
200 m sprint
Madi: No box jumps
Madison will not be there
Speed ladder
Sprint mechanics
Warm up on tread and any machines they have left over from Tuesday (sheet is on clipboard)
Technique: Snatch and sprint form
4-8 Barbell Snatch
6 Box jumps
12-20 Push ups
6-12 Chin ups
Finish any machines from Tuesday they didn’t complete
Max at the end: All tread
2 of each:
100 m sprint
200 m sprint
Madi: No box jumps
Madison will not be there