Sunday, December 21, 2014


Ankle mobility
Samson stretch
15-20 Scapula Push ups

Warm up:

Jog 200 meters
10 Goblet Squats
10 KBS
10 Russian Twist (l/r=1)
6 T-Push ups

Cool down:

Calf stretch
10 Jefferson curls

Fitness Conditioning

Five rounds for time of:
22 Kettlebell swings, 2 pood/1.5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball
-40 min cap-

Notes:  Scale down the weight and reps to try and finish before the time cap.  New athletes and those with overhead mobility issues should perform russian style swings.


Gonna miss you, B.  

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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