April 25

Saturday, April 25, 2015

Prehab:

Monster walks, 10 each direction
Leg swings, 10 each direction
Downdog calf stretch, 20 reps
Gristle/Groiners/Samson stretch, 1-2 minutes
Rack stretch w/ barbell, 1 minute

Warm-up:

50 ft Bear crawl
50 ft Duck walk
50 ft Crab walk
50 ft Broad jumps
10 Inchworms
10 Front squats

Cool down:

10 Jefferson curls
Pigeon stretch, 1 minute each
Reverse plank hold, 30 seconds
Calf stretch, 30 seconds each

Strength

Every minute for 8 minutes: Front Squat x 1 rep

Notes:  Warmup and start around 75% and build up to a max for the day.  Newer athletes can perform 2-3 reps for the first few minutes.

Partner Conditioning

400 meter run each
-then-
3 rounds each:
10 Dumbbell Snatches, alternating
100’ Bear Crawl
-then-
3 rounds each:
15/10 Calorie row
100’ Broad Jump
-then-
400 meter run each
-20 min time cap-

Notes: Prescribed is 50/35 Dbs.  One partner is working while the other partner is resting.  Each partner will complete a full round before switching.

Details at GymnasticsWOD

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