Learning…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x-band walk
– goblet squat
– face pulls
– double under practice

Then

FITNESS:
A. Power clean from mid hang x 5 x 4; rest 60 sec
B. Press x 3 Push press x 3 x 3 sets; rest 60 sec
+
30 sec burpees
30 sec row @max effort
rest 2 – 3 min x 3 – 4 rounds

PERFORMANCE:
A. Power clean from mid hang position x 3 x 4 sets @ 77% of 1 RM
B. PP x 1 + PJ x 1 + SJ x 1 x 3 sets
+
20 sec. amrap hang power clean @ moderate weight
20 sec. amrap no push up burpee box jump
20 sec. row sprint @ max effort
-rest 3 minutes- x 3 rounds

Coaches meeting on Program Design

Your SRCF coaching staff progressing in knowledge and learning about the science of program design and everything that goes into making SRCF better each day.




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