Cindy Sprints

Gymnastics Club at 8pm- Venice!

Wednesday, July 2, 2014

PreHab

15 Hip Extensions
15 PVC Dislocates
15 Pike Sit Ups

Warm Up

2 Rounds:
5 Pull Ups or Ring Rows
10 Push Ups
15 Air Squats

Cool Down

Lat Stretch, 1 minute each
Straddle Stretch, 2 minutes
Couch Stretch, 2 minutes each

Fitness

Strength

Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
Handstand hold x 45-60 seconds
Rest 60 seconds

Notes:  May use dumbbells or barbell.

Conditioning

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Advanced

Strength

Wendler Cycle 3, Week 3:

Bench Press: 75% x 5, 85% x 3, 95% x 1+

Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 1+, 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.

Conditioning

Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes