September 19th, 2016


September 19th, 2016

Happy Monday!

I hope you all had an awesome weekend, filled with an active rest day and fun!

So, a few weeks ago we started ‘The Goals Board!’ With that being said, how are your goals coming along? Have you taken the extra time before or after a workout to practice you goal? Have you asked a coach about some different skill work to build up to your goal?

As athletes, we always want to be growing in our fitness life. That is the purpose of our goals board. So if you have not started working on your goals, my question for you is, what are you waiting for?! Get with a coach this week, YouTube videos, read articles or whatever you have to do to get yourself motivated this week!


A. Back Squat 4 x 10 @ 32×1 rest 2-3min “HWFLW”
**No building this week, use the heaviest weight that you can for all 4 sets
**Make sure you get at least 10 reps first 3 sets, last set shoot for 10 but no less than 7
4 sets
8 Z press @ 3010
12 Plate Raises
Sled push (fast and light)
rest as needed b/n exercises and sets
(Sweat Session) Optional
EMOM for 10 mins
1 Shuttle Run (parking lot)


A. Snatch Technique 1st Pull the bar will not go above your head today-10-12 mins
B. Back Squat 4 x 8 @ 32×1 rest 3 min “build”
**Compare to 1/5/16, different tempo but can be used as a guide
***on 5/11/15 tempo was 42×1, another good guide
12 min AMRAP
1.0/ .5 miles on AB
10 Burpee to 6″ target
20 UB DU
Cool Down and stretch