15.2 (14.2)!

March 6, 2015

Friday Night Lights starts tonight at 4:30pm in MDR!  All evening classes are cancelled.

Prehab:

Keg drill, 2 minutes
Monster walks, 10 each direction
10 Banded squats
10 PVC Dislocates
10 PVC OHS, hold bottom for :30 seconds (last rep)
Overhead band distraction, 1 min each
Wrist mobility

Warm-up:

Jog 400 meters
50 feet Duck walk
50 feet Bear crawl
10 Good mornings
10 Behind the neck Push press
5 Overhead squats
5 Hang Power snatch
5 Overhead squats
10 Pull ups or Ring rows

Cool down/Midline:

2x:
1 minute plank hold
10 Evil wheels

Cobra stretch, 30 seconds
10 Wall extensions
Couch stretch, 1 minute each
Straddle, 2 minutes

Open Workout 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds