Saturday Oct 11

Saturday, October 11, 2014

Beach WOD at 11:30 am at Venice!

 Prehab:

Hip DROM 2-3 min
Fire hydrants 2×15 reps
Wall extensions 2×6-8 reps
Ankle/Calf stretching 1′

Warm up:

“Sally Up”
Min 0-1:30 Squats (try using KB for goblet squats)
Min 2:01-remainder of the song Push ups (scale if needed)
–Perform each movement as per the words in the song “sally up–stand up, sally down–drop into a squat and hold until Sally Up is heard”

Fitness

Strength

Take 15 minutes to work up to your heaviest set of 5 Back Squats

Notes:  Perform at least 5 heavy sets.

Conditioning

Three rounds for time of:

12 Deadlifts
15 Pullups

Rest until the running clock hits 10:00, and then…

For time:

20 Bar facing Burpees
100 meter walking lunge
20 Bar facing Burpees

Notes:  Prescribed is 225/155.  Newer athletes should focus on form over load.

Advanced
Strength

1. A) Every two minutes, for 10 minutes (5 sets):?Back Squat
   *Set 1 – 5 reps @ 55%
   *Set 2 – 5 reps @ 65%
   *Set 3 – 3 reps @ 75%
   *Set 4 – 2 reps @ 85%
   *Set 5 – 2 reps @ 90%

1. B) Every two minutes, for 6 minutes (3 sets):?Back Squat x 10 reps @ 75%

Notes:  Focus on depth and quality movement!

Conditioning

Three rounds for time of:

10 Deadlifts (315/205 lbs)
20 Pull-Ups

Rest until the running clock hits 10:00, and then…

For time:

Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Notes:  Scale the weight as needed for the deadlifts!

Cool down:

German Hang x60″
Posterior chain flossing x60″
Foam Roll quads 2-3 min
Wrist DROM/Stretching 2-3 min (Stretch those forearms!)

Not your typical 3 sets of 10 warm up. Variety is essential for growth. Don’t skip the warm up in group class