Monday March 6 – Strength Development + 3 Person Conditioning

Monday:  3/6

Newbie Day 1-

Teach bracing and record plank. 2 Min Max

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row Yellow Bar Row if need be.

Baseline Assessment: Modify for Rain or Cold

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

2x: 10x Pushups, 10x TRX Rows, 20x Squats

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

Week 9:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.

Stability: Bird Dogs, Dead Bugs,

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts

Followed by 12 Minutes of

3 Person: Rester, Push Ups, Runner:

Goal: Hard runs your run level should take you 1 min or less…

We will set up two different cone points on Clifford.

Camper picks the run that they can finish in 1 minute.

Push Up form is the key during time. Knee Push Ups go to TRX for Chest Press.

2 Mins off

Tabata Swings: :20/:10 x 8 = 4 Mins