WEDNESDAY, APRIL 15, 2015

	"Finding a good player is easy. Getting them to play as a team is another story." - Casey Stengel

Run warm up

50 double unders
Samson stretch
Caterpillar
20x's
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks

Deadlift (3 x 5 )

3 x 5 means 3 sets of 5 reps. This is a deload week.

5 repetitions of 90% of your 1RM @ 40%

5 repetitions of 90% of your 1RM @ 50%

5 repetitions of 90% of your 1RM @ 60%

Squat Snatch (3 x 5)

3 x 5 means 3 sets of 5 reps. This is a deload week.

5 repetitions of 90% of your 1RM @ 40%

5 repetitions of 90% of your 1RM @ 50%

5 repetitions of 90% of your 1RM @ 60%

Metcon (Time)

5 ROUNDS OF:
20 Box jumps (24/20")
400 m Run

RX plus is with a weighted vest.
RX is box jumps no step ups.