Kickin’ It For Kelly

Tuesday, December 2, 2014

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

Visit CourtneyRose for strethcing and McCoy for Venice Barbell Club at 8pm!

Prehab

Monster Walks – 10 each directions
Calf Stretch – 1 min each side
10 Scapular Push Ups

Warm Up

Row 200
10 Jump Squats
Run 200
20 Sit Ups
1 min DU
10 Push Ups

Cool Down

Calf Stretch 1 min/side
Couch Stretch 1 min/side
Foam Roll Hamstrings and Back

Fitness Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:
6-5-5-4-3-3-3-3

Notes:  Two more weeks of this!  For those that have been following this protocol, perform the same weight as last week for the first four sets and the final 4 sets of 3 reps at the heaviest weight from last week.   If this is your first time and you know your percentages, start around 60% and attempt to add load every round.  Record your heaviest 3 reps.

Advanced Strength

Every 2 minutes, for 10 minutes (5 sets):  Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:  Back Squat x Max Unbroken Reps @ 85%

Notes:  Same as last week with a higher final percentage (and the same as next week:).  Attempt to perform more reps with this heavier weight!  All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM.  For the max effort set, you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Fitness and Advanced Conditioning

5 Rounds for Max reps, perform each movement for :45 and allow :15 to transition between stations:
1st min – Row for Calories
2nd min – Man-Makers
3rd min – Double-Unders

Notes:  Prescribed is 50/35 Dbs for the Man-makers.  Each man maker is dbs on floor, pushup, row right, row left, power clean and push press.  Score is total reps.  Scale the double unders to your ability.

This Saturday we are hosting a fundraiser WOD for Kelly Sudell, Steve’s sister who has been diagnosed with Leukemia. Please come out to support Kelly and the Sudell’s in their fight to over coming her cancer. Click here to find out more.