Accessory Work 12.5 – 12.11

//Accessory Work 12.5 – 12.11

Accessory Work 12.5 – 12.11

Day 1:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (unbroken) *add weight if needed*

Accumulate 2 minutes L-Sit (tuck sit) off 30″ Boxes

3 sets:
Sandbag (medball) Strict Press x 6-8 reps (2 second pause OH)
rest as needed

2 minute Couch Stretch/side
2 minute Glute Roll/side

Day 2:
Every 3 minutes x 15 minutes
3 SLOW and Controlled Wall Walks

3 Sets:
10-12 SLOW Hip Extensions rest as needed

3 sets:
Single Arm BB Deadlift x 1 rep (tough single) per arm rest 1:30 minute
DBL KB Front Rack Step Up x 16 reps (8/leg) rest 1:30
Landmine Row x 5-6/arm rest 1:30

1 minute foam roll (each area/side):
Pecs/Lats/Upperback

By | 2016-12-04T19:00:33+00:00 December 4th, 2016|Coaches Corner|

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