Posts By: Avery Wittkamp

Tuesday 160426 – Competition

Warm up 12 minutes on the Assault Bike, every 3 minutes, get off and perform: 1 TGU each arm 6-8 Floor or Wall Slides Quadruped T-spine Rotations, 5/side 3 Box Jumps, increasing height Strength Muscle Snatch 4×3, increasing 12 minute… Read more »

Monday 160425 – Competition

Warm up DIY but include 1500 m Row Strength 1. Rear Foot Elevated Split Squats, (Tempo 3011) 4 sets x 10-12 reps, alternate legs, rest as needed between sets Increase weight from last week, same weight across for each set…. Read more »