Friday

Friday December 26, 2014

Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!

Prehab:

Overhead Band Distraction
PVC Dislocates
10 Wall Extensions

Warmup:

30 Sec Jump Rope
30 Sec Plank Hold
10 Lat Activations
30 Sec Jump Rope
30 Sec Handstand Hold
10 Ring Rows or Pullups
200M Jog

Cooldown:

Banded Super Rack Stretch
Down Dog Calf Stretch
10 Wall Extensions

Fitness Strength (and friends and family)

Every minute, on the minute, for 16 minutes: Strict Shoulder Press x 1 rep

Notes:  If you know your percentages, start around 50% of your 1 rep max and build up slowly. If you fail a rep, take the next minute off, adjust the weight and then get back on the minute.

 Score your best 1 rep.

Fitness Conditioning  (and friends and family)

 5 rounds for time of:

30 Parallette Jump Overs (l/r equals 2 reps)
25 Situps
100’ Overhead Plate Carry

-20 min cap-

 Notes:  Prescribed is touching the ground behind your head and in front of your feet for each situp rep and 45/25 plate.  Scale the jump over to something lower if needed for safety.

 

Advanced Strength

Every minute, on the minute, for 8 minutes:  Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

Advanced Conditioning

5 rounds for time of:

50 double-unders
25 knees-to-elbows
100’ Dumbbell Overhead carry (50/35)

-20 min cap-

Notes:  Be sure to actually touch your knees to your elbows!  The OH walk is challenging, so scale the weight as needed!