Monday March 20th – Strength Development + Partner KB Complex

Monday:  3/20 

Week 11:

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 5-8 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

16 Min  Partner KB Complex: Hollow Hold, Plank, Side Plank, Side Plank, Repeat

  • Partner #1 KB Complex on both arms
  • Partner #2 Core
  • 3 Right Arm Swings, 3 Right Arm Cleans, 3 Right Arm Front Squat, 3 Right Arm Press
  • Switch same on Left Side.