I started working with Conlan as a 14 year old.  He is now 17, and focused on improvement in performance for lacrosse.  When we first started working together, I had the long term vision in mind so he did nothing but goblet squats and bodyweight exercises to develop motor control such as ring rows.  Years later, he’s hitting PR’s left and right with great movement, including this 15 pound front squat PR and massive weighted pull up PR.  We’ve had to work on some core stability issues as he’s grown as well because the extra height left his center of gravity greatly altered, so throughout the last few years he’s had to relearn movement patterns to continually improve his athleticism.  To focus on core stability I’ve incorporated DNS into his movement preparation phase of training and then basic locomotion skills as well as object control skills such as A and B skips and medicine ball work.  This upcoming year, he is going to be an unstoppable athlete, especially in a sport where no one values high level professional strength and conditioning.

Conlan is coached by OPEX HQ Onsite and Remote Coach Michael Bann.

Warmup:
Dead bugs 2 sets 10 reps
Side Plank Clamshells 2 sets 10 reps per side 

A) Front Squat
1RM- post video

195×1

B) DB RFESS:
@30×1; 6-8/legx5; rest 90 seconds between legs

40×8, 50×8, 55×7, 60×3, 55×4

C) 1 1/4 Bench Press:
6-8×4; rest 90 seconds

75×8, 85×8, 95×8, 105×3

D) Weighted Strict Pronated Pull-Up:
1RM

55×1

E) FLR on rings:
accumulate 3:00

2:00, 1:00