AC Strength & Conditioning
Warm Up
2 ROUNDS
100m Jog or 300m Bike
10 Air Squats + :30 Bottom of Squat Hold
5 Elevated Calf Raises w/:03 pause in bottom
:30/:30 Lat Stretch*
*With a barbell on the rack, push into the barbell with one arm as you pull the side of the rig with the other arm. You should feel a nice stretch through the lat on the side that is pulling on the rig. DO NOT pull on the barbell (this is for safety reasons) – always push into, pressing it into the rig.
2 ROUNDS
100m Jog or 300m Bike
10 Alt. Cossack Squats
10 Alt. Quad Bird Dogs* (keep the ribs tucked towards the hips!)
:30/:30 Tricep Smash**
*Same as the Alt. Bird Dog but this time, the knees are slightly off the ground in a quadruped position. Challenges balance and fires up the quads. Athletes can always keep their knees planted if needed.
**On a racked barbell, place the tricep and smash it into the barbell. Extend and flex at the elbow.
Skill
2×6 (32X1)
2×6 (31X1)
1×6 (1111)
Tempo Front Squat*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
Workout
FOR TIME
50 Alt. DB Suitcase Lunges
50 Sit-Ups
100 Air Squats
50 Sit-Ups
50 Alt. DB Suitcase Lunges