Sunday, November 16, 2014


Calf and ankle mobility
20 Scapula Push ups
Super rack stretch w/band


2 minutes Double/Triple under practice
5 Inchworms
10 Mountain Climbers
15 Pike Sit ups
20 Jumping Lunges

Cool down:

Pigeon stretch, 2 minutes each
Straddle stretch, 2 minutes
Calf stretch

Fitness Conditioning:

4 Rounds for time:
20 Grasshoppers (l/r equals one rep)
200 meter DB/KB Farmer carry
20 Triple Unders or 40 Double Unders or 80 Single Unders
20 DB/KB Hang Power Cleans
20 Dips or Pushups
20 Walking Lunges with DB/KB
20 Calorie Row
-40 min cap-

Notes: Compare this to 8/17. Prescribed is 50/35 kbs, triple unders and dips. This is a very hard workout to finish under the time cap, so focus on scaling to allow for continual movement. New athletes should scale the reps and rounds down as 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.

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