February 19

Thursday, February 19, 2015

Nutrition and Prehab PCFU classes tonight at Venice.

Prehab:

Wrist mobility
Gristle/Groiners, 2 minutes
15-20 Scapula Push ups
Lat Activations, 10-15x (vary position)
Samson stretch, 1 minute each

Warm-up:

Jog 400 meters
2 rounds:
10 PVC Overhead Squats
10 Push ups
10 GHD Hip extensions or Arch Rocks
10 GHD Sit ups

Cool down:

2x:
10 Xiaopeng Forward (5 per side)
10 Jefferson Curls
10 Reverse Snow Angels

Fitness Strength

3 Rounds for quality (facing the wall):
:30 Handstand Hold
20 Handstand Shrugs
20 Shoulder Taps

Notes:  Same as last week!  Lets make those incremental improvements!  It is designed to be performed as a super set, meaning no rest between movements.  This is very challenging.  Scale by performing a foot elevated plank position plus scapula pushups, plus shoulder taps.  Work up to a more piked position to make this more challenging.  Rest as needed between sets.

Conditioning

10 minute Amrap:
35 Double Unders
200 meter run

Notes:  Scale the double unders to :45 practice or 100 singles.  You can watch Jesse Baz do 5 rounds of this in under 5 minutes and some really good double under form with a couple athletes HERE.  Practice, practice!

Advanced- Active 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.Untitled

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