What’s your EIE Challenge Goal?

Friday September 26, 2014

Office Hours with Diso:  10-Noon at Venice and 530-730pm at MDR.  Come discuss your goal and develop a plan!

Prehab:

Wrist and Ankle Mobility
Fire Hydrants, 10 per side
Banded Hip Extension Floss

Warmup:

2 Rounds:
10 Air Squats
10 Lunges
10 Planche Pushups
10 Situps

Cooldown:

Pigeon, 1 min each
Cobra or Up-dog, 2x 15 sec
Doorway Stretch, 2x 30 sec
Hang from Bar, accumulate 1 min

Fitness

Strength

A.  Take 20 minutes to Establish 3RM Front Squat

B.  One attempt at max effor L-sit

Notes:  Focus on good depth for the squats!  The L-sit will be retested at the PCFWC, the standards are parallettes with 2x45lb plates stacked under the feet.

Conditioning

2 minutes Max reps of alternating Pistols

Rest 2 minutes, then complete

7 minute Amrap

5 Strict Pullups or Ring Rows
15/10 Pushups
100 meter Run

Rest 2 minutes, then complete

100 Abmat Situps for time

Notes:  The Pistols will be retested at the PCFWC!  Score the pistols, amrap and situps separately.

Advanced

Strength

A.  Take 20 minutes to Establish 3RM Front Squat

B.  One attempt at max effor L-sit

Notes:  Focus on good depth for the squats!  The L-sit will be retested at the PCFWC, the standards are parallettes with 2x45lb plates stacked under the feet.

Conditioning

2 minutes Max reps of alternating Pistols

Rest 2 minutes

Complete as many rounds and reps as possible in 7 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Rest 2 minutes

100 Abmat Situps for time

Notes:  Compare the 7 minute amrap to August 22.  Scale to allow for continual movement and full range of motion.

  Do not use kipping as a scale for HSPU. Competitive athletes should be working on butterfly chest to bar.