February 22

Sunday, February 22, 2015

Prehab:

Bird dogs, 10 each side
Super rack stretch, 1 minute each
Wrist mobility
10-15 Scapula Push ups
10 T-push ups

Warm-up:

20 Mountain Climbers
20 Walking lunges
10 Planche Push ups
2 minutes Jump rope practice

Cool down:

Foam roll quads, glutes, calves
Couch stretch, 1 minute each
10 Wall extensions

Fitness Conditioning

4 Rounds for time:
20 Grasshoppers (l/r equals one rep)
200 meter DB/KB Farmer carry
20 Triple Unders or 40 Double Unders or 80 Single Unders
20 DB/KB Hang Power Cleans
20 Dips or Pushups
20 Walking Lunges with DB/KB
20 Calorie Row
-40 min cap-

Notes: Compare this to 11/16. Prescribed is 50/35 kbs, triple unders and dips. This is one of our regular Sunday workouts that we have been repeating every 3 months or so and very hard workout to finish under the time cap.  Focus on scaling to allow for continual movement. New athletes should scale the reps and rounds down as needed.

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.

100 Triple unders!

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