Fight Gone, Terrible.

Tuesday, November 4, 2014

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

Visit Courtneyrose at 8pm at Venice for her stretching class or McCoy for Venice Barbell Club!

Prehab

Bird Dogs
PVC Dislocates
Calf Stretch

Warm Up

2 Rounds:
10 Jumping Jacks
10 Mtn Climbers
10 Push Ups
10 Good Mornings
5 Sumo DLHP

Cool Down

Cobra Stretch 1 min
Banded Lat Stretch 1 min/side
Foam Roll Legs – Quads, IT Band, Hamies, Calves

Fitness and Advanced

Benchmark Conditioning

“Fight Gone Bad”
3 rounds performing max reps for 1 minute at each station:
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row for Calories
Rest 1 minute

Notes:  Prescribed is 75/55 barbell and 20” box.  Newer athletes may use Kbs for the SDHP.  Scale as needed and have fun!

Strength

Perform 3 Rounds of each complex before moving onto the next:
5 Hollow ups/ 5 Hollow rocks/ :10 Hollow  hold
5 SideArch ups/ 5 Sidearch rocks/ :10 Side arch hold (on each side)
5 Arch ups/ 5 Arch Rocks/ :10 Arch Hold
**With any remaining time in class, practice Freestanding Handstand Progressions**

Notes:  Focus on quality position and rest only as much as needed.  Peform all 3 rounds on one side arch before switching to the other.