Sunday, November 9, 2014


Posterior chain flossing
Lat Activations
Super rack stretch w/ band
20 Scapular push ups


Jog 200 meters
:30 second Handstand hold against wall
5 Inchworms
10 Goblet Squats
10 KB Deadlift
10 KB Swings
10 Burpees

Cool down:

10 Wall extensions
10 Jefferson Curls
Pigeon Stretch

Fitness Conditioning:

“The Seven”
7 rounds for time of:
7 Handstand push-ups
7 Thrusters
7 Knees-to-elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups
-40 min cap-

Notes: Prescribed allows for kipping HSPU, 135/95 thrusters, 245/165 deadlifts and 71/55 Kbs. Newer athletes should scale down the weight, reps and rounds as needed to focus on continual movement.

Scale the HSPU to Lseated DB press if needed.


Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

You might also like