January 31

Saturday, January 31, 2015

Prehab:

Monster walks
Banded squats x10
Downdog Calf/Ankle stretch

Warm up:

30 Jumping jacks
20 Walking Lunges
15 Plank-ups
10 Ring Rows
5 Broad Jumps

Cool down:

Foam roll, quads, glutes, calves

Fitness Strength

Back Squat 5-5-4-4-4

Notes:  Build up over each set to your heaviest set of 4 reps.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 85-90% on the  sets, but remember quality first!

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
4×4 reps @ 85-90%
Rest 2:00-2:30 between sets

Notes:  Prioritize quality movement above all else!  Try not to take longer than 2 seconds at the top between reps.

Partner Conditioning

With one person working at a time:
50 Dumbbell Snatches
50 Broad Jumps
50 Parallette Shoot Throughs with a pushup and dip
50 Pistols
10 Wall Walks
10 Rope Climbs (anchor allowed)
-20 min cap-

Notes:  Prescribed is 50/35 dbs and 6’/4’ broad jumps, partition the reps however you would like.  For the broad jumps, use the black mats, which are 6’x4’, with your toes starting behind the line and your heels landing over the other line to count.  For the shoot throughs, use boxes or benches if needed, starting with a pushup, shoot through, dip, shoot through equals one rep.  Scale the pistols to jumping lunges if needed.  2 rope lowers equals 1 rope climb.

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