Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.
Strength: Back Squats 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%
WOD: AMRAP in 20:00 of 400m run, 1-rope climb, 5-push jerk. USE SHIN GUARDS FOR ROPE CLIMBS.
RX: 135 / 95, L-2: 100% of 1RM shoulder Press. L-1: 95 /65, rope pull-ups.
Stamina: 10-rds of 10-knee to chest jumps, 20-lunges, 30-squats.
Endurance: Ruck up Lake hills connector.
Recovery: Seated Forearm, banded shoulder, and prone calve stretches.
Let the games begin, Bellevue Rookie White’s first time on the field will be at UW for the fall Jamboree. Come cheer the little guys on and watch our speedy backs and and super aggressive linemen. The boys spent the entire summer training in the center and so far it is showing big time. The boys are enthusiastic, prepared and its very hard for us to get them tired. Go Wolverines!