Going Vertical

Joshua Tree crew putting their fitness to good use

Weekly Programming Links:  Group Class, Barbell Club

Monday, October 6, 2014

Prehab

PVC Disloctes 2×10
Bar Hang x 60 seconds
Pigeon Stretch x 60 seconds each leg
Sampson Stretch x 60 seconds each leg
Wrist and Ankle Mobility x 60 seconds each

Warmup

Bear Crawl 100′
then 2 rounds:
10 Stiff Legged Windmills with light Kb/Db (5 each)
10 Ring Rows
10 Cossack Squats
10 tuckups
:30 Handstand Hold

Cool Down

Perform any supplemental skill/strength/mobility work for your EIE goal

2 minutes Pike Stretch
2 minute Pigeon Stretch
Foam Roll Lats, Triceps and forearms

Fitness

Strength

20 minutes to perform 3-4 sets of the following:
Max Strict Pullups with 1 second hold at top and 2 second negative
100m Farmer’s Carry, heavy as possible
Hollow Rocks/Hold for 30 seconds

Notes: If you cannot perform a strict pullup, ideally use a spotter to perform at least 3-4 reps per round. If a spotter is not available, perform ring rows. Stick to the tempo! Only perform the hollow rocks if you can perform a fully extended Hollow Hold for 30 seconds…focus on squeezing your butt and locking your legs!

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
10 Power Cleans
10 Front Rack Lunges
10 Dips or Pushups

Notes: Prescribed weight is 95/65. New athletes should scale down the weight or use Dbs to prioritize quality movement and high intensity. Scale the dips or pushups as needed to prioritize quality position and range of motion.

Big Thanks to Judson (and Trey) for taking such great shots!  It is always hard to capture the mood and moment, but they did an amazing job!

Advanced

Strength

20 minutes to find max of the following complex:
Snatch Balance + Hi Hang Snatch + Snatch

Notes: The Snatch Balance will be from the floor, perform a clean and push press to get the bar to your back. You may drop the bar between movements to allow for a proper reset and quality positioning. If you do not have a quality overhead squat position, spend this time practicing overhead squats for triples from a rack.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs)
6 Front Rack Reverse Lunges (155/105 lbs)
9 Ring Dips w/Pause (pause one second in the bottom position, and two full seconds at full elbow extension)

Notes: Scale the weight as needed. Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

Our guides were super impressed with our ability to continue to climb and stay energetic throughout the day.  “Without a doubt the best group we have ever had the opportunity to guide” was their exact quote.  Awesome work to everyone that came out!  I look forward to the next trip in 6 months and hope that you will all continue to seek out new adventure and ways to test your fitness!