Friday

Friday November 21, 2014

Prehab:

Theraband Routine (External Rotation/ Step Aways/ Circles—15 reps each)
Overhead Band Distraction, 1 min each
Prone PVC Dislocates, 10 reps

Warmup:

(In Plank) Shoulder Circles – 5 each direction
T- Pushups with 3 Foot Claps, 2 each side
Pushups- Reg, Wide, Planche, 5 reps each
Reverse Snow Angels, 5 Slow reps
Lat Activation- Wide, Medium, Narrow, 5 reps each

Cooldown:

German Hang, 30 sec
Banded Super Rack, 30 sec each
Cobra, 3x 15 sec
Downdog Ankle Stretch, 30 sec each

Fitness and Advanced Strength

3 sets of Seated Strict Press x 5-6 reps

then,

3 sets of Push Press x Max Reps every 5 seconds

Notes:  Use a barbell or Dbs and rest 1-2 minutes between sets.  For the strict press, if you make all 6 reps, go up in weight, if not stay at that weight.  The recommended weight for the push press is 135/95.  Max reps “every 5 seconds” means that you cannot perform linking reps of the push press, you must rerack the bar on your shoulder, take a second to breath and go again.  If you break that pattern, the set is over.  Record your best 6 reps for the Seated Press and your best Push Press weight and reps.

Fitness Conditioning

2 Rounds for time:

10 Burpee Pullups
200 meter Run
30 Shoulder Taps
400 meter Run
50 Situps

-16 min cap-

Notes:  Prescribed is bar just out of fingertip reach for the Burpee Pullups, hands within 6” of the wall for the shoulder taps and abmat situps.  Scale the burpee pullups to jumping pullups to ensure you get your chin over the bar.  The Shoulder taps can be performed at an easier angle or on a bench  in plank position if needed.

Advanced

Conditioning

For time:

Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Ring Dips

-15 min cap-

Notes:  Scale the muscle-ups to 10 jumping transitions with dips or Bar Muscleups.  Use a banded backpack for the SHSPU or scale with kipping HSPU.  Focus on quality ring dips with full range of motion and learning to use that kip!

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