Filthy Fifty

Sunday, December 7, 2014

Prehab:

Posterior chain flossing
Samson/Gristle/Groiner stretching
Wrist and ankle mobility

Warm up:

Jog 200 meters
5 Inchworms
10 Step ups
15 Double unders
10 Burpees
15 Walking lunges
20 Double unders

Cool down:

Calf stretch
Pigeon stretch
10 Wall extensions
10 Jefferson curls

Fitness Conditioning

“Filthy Fifty”

50 Box Jumps (24”/20”)
50 Jumping Pullups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
-35 min cap-

Notes: Setup the jumping pullups so the bar is about 2 inches below your wrist. Scale the reps down to 40 or 30 of each 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.