*Programming Note*
This week begins the last 6 week mesocycle of our off-season training program, after which we will transition into preseason training. Our focus for this last 6 weeks of the off-season is to continue to develop your squat, helping to build your absolute strength. We will also keep the focus of the conditioning on lower skilled aerobic work. We have rebuilt our weightlifting working from the hips, down and will now be working our way towards taking lifts from the ground. But, the focus is still on positions and rhythm. Let any of your coaches know if you have any questions and finish the off-season strong!
Strength
Back Squat
Performance:
- 4 x 5 @ 85-90% of 5 rep max
Fitness:
- 4 x 4-6 @ 20X1
Conditioning
“Jackie”
For Time:
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull Ups
“Jackie” will be our baseline workout for the last mesocycle of the off-season. We will retest this workout at the end of the 6-week cycle.