February 25

Wednesday, February 25, 2015

New FastFit classes start Monday-Friday at Noon-12:30 at MDR and 1-1:30 at Venice.

Prehab:

Posterior chain flossing, 2 minutes
Fire Hydrants, 10 each direction
Super rack stretch w/ band, 1 minute each
10-20 Lat activations, vary position

Warm-up:

50 feet Bear crawl
10 Burpees
5 Inchworms
10 Stiff Legged Deadlift
5 Hang Power Cleans
5 Front Squat
5 Push Press

Cool down:

Foam roll quads, glutes, calves
Doorway stretch, 30 seconds each
Samson stretch, 30 seconds each

Fitness Strength

Every 2 minutes for 20 minutes, perform 3 Deadlifts plus 2 Hang Power Cleans plus 2 Push Press

Notes:  Start light and add weight as you go.  New athletes should perform muscle cleans and/or use Dumbbells.

Advanced Strength

20 minutes to find your 1 Rep Max Clean and Jerk

Notes:  Break out the camera and go for that PR!  

Fitness Conditioning

3 Rounds:
20 DB snatches, alternating
15 Pullups
10 Burpees over your Dbs

Notes:  Prescribed is 50/35 and jumping both feet over the Dbs.  Scale to ring rows if needed for mobility or intensity.

Advanced Conditioning

“Amanda”
9-7-5 reps of:
Muscleups
Snatch (135/95)

Notes:  If you cannot perform ring muscleups, perform banded bar muscleups or jumping transitions plus dips.  Snatches are prescribed as squat, but if this weight is challenging for you, scale with power snatches plus overhead squats or just power snatches before you scale the weight.