Powder/Strong/Endurance Week of 02MAR2020

PREP: Same as Lift & Move, 15m

Day A (M/T, 02MAR & 03MAR)

BLOCK I, ALL
Strength RFQ15

  • 10 Box Jumps, Stick the landing & step down
  • 2×30 Mini-Band Shuffle
  • 8/8 Zane Rows

Block IIa, In-Season
Strength RFQ10

  • 8/8 Single Leg Pistol Box Squats
  • 10 Romanian Deadlifts

Block IIb, Pre-Season
Endurance, RFQ10

  • Mini-leg Blaster
  • 20-40s Rest

Block III, All
Chassis Integrity GRIND15

  • 20 Plank Pulls
  • 20 Tall Kneeling KB Rainbows
  • 3/3 Down and Ups
  • 30 LDSB Flutter Kicks

DAY B (W/H, 04MAR & 05MAR)

BLOCK I, ALL
Strength RFQ15

  • 8/8 Kickstand Deadlifts
  • 10/10 Single-Leg Calf Raises
  • 6/6 Seesaw Military Presses
  • 20 Pullaparts and 10 Pullovers

BLOCK IIa, In-Season
Strength RFQ10

  • 10 Box Goblet Squats
  • 10/10 Sidelying Banded Leg Raises

BLOCK IIb, Pre-Season
Endurance GRIND10

  • Loaded Step-Ups, ~25% Body Weight

BLOCK III, All
Burn the Questions

  • 5 Rounds of
    • 10 Lateral Over-Bag Jumps
    • 5 Front Squats (LDSB)
    • 3 4-Count LSDB Presses
  • CAP 15m

BLOCK IV, All
Ab Isolation

  • 3x2x60/15
  • Hollow Hold
  • Plank