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Wednesday, July 9, 2014

PreHab

Straddle Sit Ups x 15
PVC Wall Extensions x 15
Scapular Push Ups x 15

Warm Up

400m Run
20 Goblet Squats
20 Kettlebell Swings
20 Tuck Ups

Cool Down

Calf Stretch, 1 min each
PVC Wall Extension x 15
Straddle Stretch, 2 minutes

Fitness

Strength

Three sets of:
Bench Press x 8-10 reps
Rest 30 seconds
Shoulder taps x 10-20 reps
Rest 30 seconds
Stiff Legged Windmills x 5 per side
Rest 30 seconds

Conditioning

4 rounds for time of:

200 meter run
15 Goblet Squats
20 Pull ups or Ring rows
-16 minute cap-

Advanced

Strength

Wendler Cycle 3, Week 4:

Bench Press: 40% x 5, 50% x 5, 60% x 5
3×5 Single Arm Dumbbell Row (AHAP)- Rest 1 minute

Conditioning

Four rounds for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-bar Pull ups
-16 minute cap-