Tuesday - Aug. 20

Quick Feet drill
 - 15 sec. On/Off x 10 sets

Box Jump Series
18-24-30" - 2 sets of 6 trips

2-arm Swing
10 x 20, 24, 32, 40kg

Squat
8 x 45, 135#
5 x 225, 315#
1 x 345#
7 x 3 @ 370# on 3:00 cycle x 6 last set

Sandbag Circuit
150# bag 15yds down/back + 10 air squats on 1:00 cycle x 10 sets

Intermediate Hangboard sequence

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge - foot assist last 10 sec.

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 20 sec.