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The WFA Blog

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PowderStrong P3, W3

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes DAY 1 (Monday

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Week of 20JAN2020

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes MONDAY / TUESDAY

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PowderStrong P3, W2

PREP 5m Flow2 x 60′ Crawl (Coach’s Choice)2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light

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Week of 13JAN2020

PREP 5m Flow2 x 60′ Crawl (Coach’s Choice)2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light

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Week of 06JAN20

PREP: 10m, Coach’s DiscretionEmphasis: Inner Quad MONDAY Long Strength, BTQ Strength 25m 6 Rounds of: 10 Double KB Deadlifts (Hinge, IT) 8/8 Single-Leg Deadlifts (Hinge,

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