Fox River Strength and Conditioning – Olympic Focus
Warm-up
Warm-up (No Measure)
MOBILITY:
SHOULDERS, CHEST, LATS
THEN…
CONDITIONING:
10 STRICT PULL UPS
8 STRICT RING DIPS
6 STRICT TOES TO BAR
4 WALL WALKS
2 BAR MUSCLE UPS OR PROGRESSIONS (3 CTB/3 DIPS (KIPPING))
Metcon
Metcon (No Measure)
THROUGHOUT THE SESSION…
30 HSPU
40 TOES TO BAR
50 UNBROKEN DOUBLE UNDERS
5X3 MUSCLE CLEAN/FULL HIGH HANG CLEAN
THEN…
5X3 BEHIND THE NECK SHOULDER PRESS