Gym Programming: Week of 11MAR19
03/10/2019
Prep for the Week 5m Freestyle Flow (Unguided/uncoached; free to play) 3 Rounds 30s Floating Table Breathing 10 Swings and 5 Squats 5/5 Haloes Monday
Prep for the Week 5m Freestyle Flow (Unguided/uncoached; free to play) 3 Rounds 30s Floating Table Breathing 10 Swings and 5 Squats 5/5 Haloes Monday
Prep (12m) 3m Flow 3 Rounds 30′ Crawl (Knees Down, Low, Twisted Lizard) 10 Dimmel Deadlifts 5 Goblet Squats 5/5 Haloes Monday & Tuesday Prehab
Prep a) 3m Flow b) Sadist Circles c) 2 Rounds 30′ Twisted Lizard 120′ Pec Press and Walk 10 Simba Squats Monday & Tuesday Strength
Prep for the Week 2m Flow 2 Rounds 60′ Crawl 20 SBall Pec Presses 20 SBall Deadbugs Monday & Tuesday Strength I (15m) Ladders 1/2/3
Prep (10m) 2m Flow Sadist Circles 2 Rounds 10 Swings+5 Squats 3/3 Haloes 5 Crush Presses 30′ Crawl Monday & Tuesday Strength (15m) 3-5 Rounds
Warm-Up (15m) 2m Flow 2 Rounds 30s Breathing (R1: SBall, R2: Floating Table) 60′ Crawl (R1: Bear, R2: Low/Lizard) 10/10 Partner SBall Toss Sadist Circles