Sunday, January 4, 2015


Posterior chain floss
Overhead band distraction
20 Scapula Push ups
30 sec Handstand hold

Warm up:

Run 200 meters
10 T-push ups
:30 sec Hollow Rocks
10 Deck Squats
10 Pull ups or Ring Rows

Cool down:

Cat stretch on box, 30 sec
Pigeon, 1 minute each
10 Wall extensions

Fitness Conditioning

40 min AMRAP:
Run 800 meters
20 DB Power Clean and Push Press
20 Situp Standups with Medball
20 Clapping or Hands Release Pushups
20 Back Extensions
20 Pullups or Ring Rows
3 Wall Walks

Notes:  Compare to August 24, 2014.  Prescribed is 35/25 dbs, 20/14 medball, clapping pushups, pullups and nose and toes to the wall for wall walks.

 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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