Monday January 23 – Strength Development + 16 Min Circuit

Monday:  1/23 

Week 3: 

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 

16 Min Circuit: Groups of 4 –  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Walls Balls 
  • KB Rows 2x Each Side (RND 1:R, RND 2: L, RND 3: R, RND 4: L) 
  • Kneeling side ball slams
  • TRX Abducted Lunge 3 Levels of Movement in linked video, Blue can perform side lunge using straps to get depth