Get up, it’s Sunday!

Sunday, September 21, 2014


Calf and wrist mobility
Pigeon stretch
Samson stretch
Lat Activations


Row 300 meters
Jog 200 meters
10 Inchworms
10 Broad jumps
3 Wall walks

Cool down:

Cat stretch
Pigeon, 1 minute
Straddle, 2 minutes

Fitness Conditioning

35 min AMRAP:

300 meters Db/Kb Farmer’s Carry
200 ft Bear Crawl
100 ft Burpee Broad Jump
50 Abmat Situps
40 Calorie Row
30 Db/Kb Thrusters
20 Hip Extensions
10 Db/Kb Turkish Getups, alternating

Notes: Recommended weight for experienced athletes is 53/35, but focus more on scaling to allow for continual movement. Perform 3x100m for the farmers carry.


Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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