Hip Mobility Test

Tuesday, October 7, 2014

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

Prehab

Bar Taps
Wrist DROM
Calf Stretches

Warm Up

200 m Run
10 Banded Squats
10 Bird Dogs/side
:30 sec Right Side Plank with 5 Leg Raises
:30 sec Left Side Plank with 5 Leg Raises
10 Push Ups

Cool Down

Couch Stretch 1m/side
Foam Roll IT Band
10 Wall Extensions

Fitness

Strength

20 minutes to perform Four sets of Tempo Front Squat x 5-6 reps

*Practice your freestanding handstand progressions between sets*

Notes:  This is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results.

Conditioning

5 Rounds for time:
200 meter run
10 Chest to Bar Pullups or Ring Rows
10 Unbroken Wall Balls
-15 minute cap-

Notes:  Scale the reps as needed to finish under the time cap!  Prescribed is C2B and unbroken wall balls.

Advanced

Strength

20 minutes to perform Four sets of Tempo Front Squat x 5-6 reps

Notes:  Same as Fitness.  You should start around 70% and build up to your max.

Conditioning

Three rounds for time of:
30 Wall Ball Shots
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (185/135)
5 Bar Muscle-ups
-20 minute cap-

Notes:  Make sure you touch your chest on every pullup!  Scale the weight as needed for the squat cleans, but if you can perform this weight, do it and don’t worry about your time.  For the bar muscle-ups, focus on turning over both elbows at the same time.