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Week of 04NOV19

Emphasis: Calves, Hamstrings, GlutesPREP3m Flow2 Rounds– 30s Calf Raises, 30s Dimmel Deadlifts– 10 Glute Bridges, 3s Isometric Hold– 60′ Low Crawl MONDAY Long Strength, Intensity

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PowderStrong P2, W1

PREP 10m60′ Bear, 30′ Frog, 30′ Twisted Lizard, 30′ Low Crawls2 Rounds: 10 RDLs, 20 Deadbugs Day 1; Emphasis: Hamstrings, Lactate Intervals I. Strength RFQ158/8

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PowderStrong Phase 1, Week 6

PREP (10)3m Flow2 Rounds, Partners– Floating Table, EO Emphasis– 10 Alternating Goblet Squats, Hold Bottom Position Day A15: Strength: Tempo Deadlifts and Loaded Split Squats;

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Week of 28OCT19

PREP (10m)5m Flow2 Rounds– 10 Goblet Squats– 5/5 Haloes– 60′ Crawl MONDAYShort Strength (Push, Carry, Ground Work), Intervals, Chassis Integrity Strength RFQ12– 5/5 Half-Kneeling Military

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PowderStrong P1, W4

PREP (12)– 3m Flow3 Rounds– 2×15′ Glute Med Monster Walk– 30s Banded Tempo Squats– 2x30s Split Squats– 15 Ball Slams DAY A Strength I RFQ12I-go/you-go–

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