January 25

Sunday, January 25, 2015

Prehab:

Super rack stretch
Fire Hydrants, 10 each direction
Samson stretch

Warm-up:

2 minutes Double under practice
10 Inchworms
10 Pike sit ups
5 Hang Squat Cleans
10 Jumping Lunges
5 Hang Squat Clean Thruster

Cool down:

Pigeon stetch
Cobra stretch
Reverse plank stretch

Fitness Conditioning

4 Rounds for Time:
100 ft Bear Crawl
15 Hang Squat Clean Thruster
20 Knees to Elbows
25 meter Walking Lunge
30 Abmat Situps
35 Double Unders
Row or Run 400 meters
-40 Min Time Cap

Notes:  Prescribed is 75/55 for the clusters.  Scale as needed to allow for continual movement!

Advanced- Recovery Day!

Mobility and Maintenance

* Choose 1-2 Back Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 1-2 Upper body (shoulder, wrist) Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 2-3 Lower Extremity mobility drills (hips, ankles, knees) from our Physical Therapy video Library 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.