Tuesday

Warm up with 50 external rotators. 50 face pulls. Push jerk 1rep max. Push jerk is initiating the press with the legs And finishing with your arms. Don't drop under the bar. Then take 90% that's your number.....5@75,5@80,AMRAP@85. Then incline dumbbell 5x10 after every set 10 chin ups high as you can pull yourself. Rear flys 5x15....rest a couple hours if you can. Run 10 min jog. Track preferable. 8x200. Rest 2:30 min. Cool down with 30 min jog or row or AD. the goal of this 3 week phase is to get strong while bumping up general conditioning. Things do do that I will not post. Bleacher runs, 60 minutes AD or row or run light pace(don't skip this), abdominal work, course technique...if you want a good time and you are new to this it's your responsibility to practice....oh if you are a pussy and don't do the conditioning I am posting or the recovery workouts don't bother asking for any help. You actually might want to consider not coming out for the team... You show me your dedicated then I will help you, not the opposite. I will get you there if you want it, I promise. Also these workouts are hard get with a partner when you can, it also keeps you honest.