February 24

Tuesday, February 24, 2015

New Acroyoga class starts this Sunday at Noon-1:30 at Venice – $15 for non-members

Prehab:

Wrist mobility, 1-2 minutes
Gristle/Groiners, 2 minutes
15 Scapula Push ups
Monster walks, 10 each direction

Warm-up:

20 Jumping Jacks
20 Mountain climbers
10 Squats
10 T-push ups
10 Pike sit ups
5 Pause front squats

Cool down:

Jog ‘easy’ 400 meters
Pigeon, 2 minutes each
Straddle, 2 minutes

Fitness Strength

A.  3 x Hold the hardest possible L-sit position for 10 seconds

B. Every 2 minutes for 12 minutes:  2 Front Squats plus 10-15 pushups

Notes:  Last week on the L-sits!  Prioritize locked out knees, feet together and pointed toes for the L-sits with your feet as high as you can.  Go for the heaviest set of 3 reps on the squats and prioritize perfect form on the pushups.

Advanced Strength

A. 3 x Hold the hardest possible L-sit position for 10 seconds

B.  6 x 1 Front Squat, rest as needed

Notes:  Last week on the L-sits!  Prioritize locked out knees, feet together and pointed toes for the L-sits with your feet as high as you can.  Go for that PR front squat today, rest as needed between reps.

Fitness Conditioning

Five Rounds:
10 Box Jumps
10 Grasshoppers (l/r equals 1)
10 Reverse Lunges
Rest 1 minute

Notes:  Prescribed is 24”/20”, touching shin to knee and 35/25 dbs for the lunges.  Scale the height and weight to make each round a sprint!  For new athletes this may mean no weight on the lunges.

Advanced Conditioning

Five Rounds:
10 Box Jumps (28/24)
10 Toes to Bar
10 Alternating Pistols
Rest 1 minute

Notes:  Each round should be an all out sprint!  Be careful on the box jumps and step down if needed.  Scale the pistols to a band if needed, but prioritize control and full range of motion.

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