January 20

Tuesday, January 20, 2015

Prehab:

Tricep mash/Rack stretch
Bottom of Squat, 1-2 min.
Lat activations/Bar swings

Warm-up:

Monster Walks, 10x each direction
10 Jumping Squats
10 Ring rows or Pull ups
10 Tuck ups
5 Pause Front Squats
5 Push Press

Cool down:

Calf stretch, 1 min
Couch stretch, 1 min
Straddle stretch, 1 min

Fitness and Advanced Strength

Perform 3 sets of max L-sits while warming up for your Front Squats

Every 2 minutes for 12 minutes:  Front Squat x 1 rep

Notes:  Advanced athletes should perform these squats at 85-95% for all sets.  Newer athletes should perform 2 reps per round. The standard for the L-sit is perfectly locked out knees with pointy toes.  It is ok to allow the feet to be at a downward angle.  If you cannot hold this position for at least 10 seconds, perform a seated Leg raise for as long as possible.  Try not to lean back if possible, but no matter what keep those legs locked out!  For the Squats, prioritize an upright torso and quality depth.  Scale to back squats and/or use a box as needed and be sure to add in mobility drills in your warmup, cool down and active recovery days to improve this!

Fitness Conditioning

3 Rounds for time:
10 Pull-Ups
100 ft Bear Crawl
10 Box Jumps
10 Thrusters
-12 min cap-

Notes:  Prescribed is 24”/20” and 95/65.  New athletes and those with mobility issues should perform ring rows if needed.  This should be a sprint!


Advanced Conditioning

3 Rounds for time:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Box Jumps (28”/24”)
10 Kettlebell Thrusters (55/35)
-15 min cap-

Notes:  More Kettlebells!  Try to scale the reps over an easier variation or less weight.

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