Partner Up

Friday, June 27, 2014

PreHab:

Banded Posterior Floss
Leg Swings
Shoulder Bridges
PVC Dislocates

Warmup:

Row 400M
Then 2 Rounds:
16 Walking Lunges
8 Plank to Down Dog
8 Knee to Elbows
8 Squat Jumps

Cooldown:

Banded Posterior Chain Hold, 1 min each
Banded Hip Ext Hold, 1 min each
German Hang, 30 sec

Fitness

Strength:

Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

Partner Conditioning:

In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

Notes:  A man maker is performed with 2 dumbbells and consists of 1 push up + row right side + push up + row left side + squat clean thruster.

Advanced

Strength:

Wendler Cycle 3, Week 2:

Deadlift: 70% x 3, 80% x 3, 90% x 3+

3 sets of Weighted Plank Holds, 60 seconds – DEMO

Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.

 Conditioning:

 In teams of 2, alternate whole rounds to complete 4 each of:

500 Meter Row
10 Squat Cleans (135/95)