Thursday 6.17.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
1-2 acclimation sets then
3@60%, 3@70%, 3+@80%

[6 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light-load
1set x 5reps: Moderate-load
1set x 5reps: 60%
1set x 5reps: 70%
1set x 5reps+: 80%**

**Aim for 6-8reps on last set

2) Shoulder Press
1-2 acclimation sets then
3@60%, 3@70%, 3+@80%

[5 Total Sets]
1set x 5reps: Bar
1set x 5reps: Acclimation-load
1set x 5reps: 60%
1set x 5reps: 70%
1set x 5reps+: 80%**

**Aim for 6-8reps on last set

Conditioning:

[Team Workout]
AMRAP 15min
12/9 Cal Ski
100ft Prowler Push

Scaled:
9/7 Cals
50ft Prowler Push

Notes:
Class will divide into 3 even teams (ideally 3-6 athletes per team).
Athlete 1 will Ski 12/9 Cals then go immediately into a 100ft (empty/very light) Prowler Push.
As soon as athlete 1 finishes Skiing, athlete 2 may start, and so on.
Score will be total cals for the team.