February 8

Sunday, February 8, 2015

Prehab:

Samson/Gristle/Groiner stretch
Super rack stretch
Downdog calf stretch

Warm-up:

2 minutes skipping rope/double under practice
10 Jumping squats
10 Tuck ups
10 Push ups
:30 Arch hold

Cool down:

Cobra stretch
Couch stretch
10 Wall extensions

Fitness Conditioning

3 Rounds:
Run 400 meters
Bear Crawl 200 ft.
25 Push Press
25 Back Squats
25 Tuckups
25 Arch Rocks
Row 500 meters
50 Double Unders
-35 min cap-

Notes: We did this workout on September 28, 2014 with the aggressive goal of 4 rounds, lets see if you can make 3 rounds in the time cap and compare to your last score.  Prescribed is 75/55. Be sure to scale to allow for continual movement.

If you cannot perform Double-Unders yet, perform as many reps as possible in 1 minute or 200 single unders.  

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.