Thursday 10-20-22

Oct 19

Written By John Murie

Sport Specific Strength & Conditioning

Strength

4 Rounds

8/8x DB Suitcase Bulgarian Split Squats

10x Goblet Cyclist Squat

Rest ~90 sec

Conditioning

(a) 5 Rounds

10x Calorie Row

10x Dual KB deadlift

10/10x lateral plate hops (stack plates to about 12”)

10/10x Seated Russian Twists

Rest 30 - 60 sec

(b) 3 Rounds - coach lead

15 sec DB lunges

15 sec DB front squat

15 sec parallel hold with dbs at front rack

45 sec rest

John Murie

Friday 10-21-22