Wednesday 12/30

Conditioning

Larry the Cucumber

2 sets 21/16 Cal. Row 16 Front rack Dumbbell Lunge (50s/35s) 15/12 Cal. Row 16Front rack Dumbbell Lunge (50s/35s) 9/7 Cal. Row 16Front rack Dumbbell Lunge (50s/35s) -3 min rest between sets-

*Lunges can be walking or in place.

Accessory Work

5 sets 10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep) 5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)

At Home Conditioning

Larry the Cucumber

2 sets 200m Run 16 Front rack Dumbbell Lunge 150m Run 16 Front rack Dumbbell Lunge 100m Run 16 Front rack Dumbbell Lunge -3 min rest between sets-

*Lunges can be walking or in place.

At Home Accessory Work

5 sets 10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep) 5-10 Bent over DB Row (each arm)