CRJ Performance

Nice Work this Week by 🏹 Cheer & 🏹 Cross

- Trap Bar
- Box Jumps
- Box Step Ups
- Banded Lateral Raises
- Plate Sit Up
- Landmine Squat to Press

FB - Making sure we tap in to all the movement systems and energy systems to prepare these guys for Anything & EVERYTHING. Big Emphasis on Conditioning this phase. Proud of the Archers 🏹

EZ Leg Day

6x5 Pause Reps

Squat and RDL

Lift Heavy

Week 2 In the Books for Archer FB! Check out a few of the Clips from Training.

We Are South
We Are Together

🏹

Gotta Love Saturday Sessions 😤💪🏾

Just Crushed an AMAZING training session with some even better People!

Proud of you guys for waking up to come in and get after it this morning!!

10 mins Lower AMRAP
- [ ] Trap Bar Deadlift x10
- [ ] Rdl x 10
- [ ] Split squat x 5ea

10 Mins Upper AMRAP
- [ ] DB Bench x 10
- [ ] 1 Arm Row x 10ea
- [ ] Bicep Curl x 10

For Time Finisher
- [ ] 400M Run Buy in
- [ ] 20 shoulder press + jog + air squat
- [ ] 15 shoulder press + jog + air squat
- [ ] 10 shoulder press + jog + air squat
- [ ] 5 shoulder press + jog + air squat
- [ ] 400M Run buy out

Today’s Training:

Banded Safety Bar Squat
Banded Incline Bench
VertiMax Box Jumps
VertiMax Step Ups

Plyos and Power

Dynamic Warm Up
VertiMax Squat Jump
VertiMax Pogo Hops
2 Step Box Jump
Power Clean

1000 Pound Club Application #1195
455 Squat
315 Bench
425 Deadlift

Since everybody wanna know how much Coach Jones can Squat.

🔴135✅
🔴🔴225✅
🔴🔴🔴315✅
🔴🔴🔴🔴405✅
🔴🔴🔴🔴🟡455✅
🔴🔴🔴🔴🔵475 ❌