Check out Coach Mike’s Article in Breaking Muscle!!
It WILL NOT Stunt Growth: Strength Programming for the Adolescent Athlete
WARM UP:
3 Rounds
20 Double Unders (60 Singles)
10 Air Squats
5 Inch Worms
SKILL:
3 x Max Effort Frog Stands
Pair With
3 x Max Effort L Sits
LIFT:
Close Grip Bench Press
5 @ 65%
4 @ 75%
3 @ 85%
*If you did not Max last week you may do so today.
WOD:
“SWEAT”
5 Rounds
500 M. Row
20 Push Ups
20 Ab-Mat Sit Ups
*Adv. may use GHD
POST WOD:
Coach’s Stretch
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