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.
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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.

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