Hanging Hip Touches

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Stretching Class with C-Rose tonight!

Tuesday, September 30, 2014

Prehab

Wrist DROM
Lat Activations
Bird Dogs

Warm Up

100 m Run
10 Box Jumps
10 DB Press – 2 sec pause at top
10 Ring Rows
10 Front Rack Walking Lunges

Cool Down

Cobra Stretch
Couch Stretch x 1’/side
Banded Lat Stretch 1’/side
10 Wall Extensions

Fitness

Strength

20 minutes or 4 Rounds of:
Bench Press x 6-8 reps, slow down, fast up, heavy as possible
Hip Touches on bar x 10 reps (5 each side)
GHD situps x 10-15 reps

Notes:  You may use Dbs or Barbell for the Bench press.  The hip touches should be slow and controlled, scale by performing lat activations.  Scale the GHD situps by keeping your arms across your chest and reducing range of motion and/or reps.

Conditioning

3 Rounds for time:
12 Burpee Box Jumps
12 Shoulder to Overhead
400 Meter Run
-20 min cap-

Notes:  Prescribed is 115/75 and 24”/20.”

Advanced

Strength

20 minutes or 4 rounds of:
Weighted Chest-to-Bar Pull-Ups x 3-4 reps
Bulgarian Split Squats x 7-9 reps each leg, heaviest possible

Notes:  If you cannot perform 3 strict C2B, use a spotter and make sure you make contact as high as possible.  This is a great strength builder for muscleups!  For the split squats, hold two Dbs/Kbs in each hand and feel free to rest a bit between legs.

Conditioning

20 minute amrap:
Row 500 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk or 40 Shoulder Taps

Notes:  Prescribed is 15′ rope climbs and handstand walk.  Scale the rope climb by accumulating 30′ (5×6′ climbs) or perform the rope climbs with your feet.  Scale the HS walk by practicing for 2 minutes or performing shoulder taps.