March 16

Monday, March 16, 2015

Don’t forget to input your Open scores by 5 pm today!

First week of our 8 week cycle!

Prehab:

Posterior chain flossing, 1 min each
Super rack stretch, 1 min each
Fire Hydrants, 10 each direction
10 Wall extensions
10 Light Good mornings

Warm-up:

100 ft. Bear crawl
50 ft. Burpee Broad jump
10 Tuck ups
10 Stiff legged Deadlift
5 Hang Power clean
5 Push press
5 Thruster

Cool down:

Pigeon stretch, 2 minutes each
Straddle, 1 minute
Cat stretch, 1 minute
Calf stretch, 1 minute each

Fitness Strength

Every 2:30 minutes for 15 minutes (6 sets), perform:
5 Deadlifts
5 Hang Power Cleans
5 Push Press
:30 Hollow Hold
:30 Arch Hold

Notes:  Move directly through the movements with as little rest as possible.  New athletes or those with rack mobility issues can perform this with dumbbells.  Scale the hollow to hold for all :30 without taking a rest, we want to learn how to breathe while holding tight.  For the arch hold focus on keeping the legs straight, together and the arms staying straight, shoulder width apart and pulled up past the ears.  Score the hang power clean weight.

Advanced Strength

Every 2:30 for 15 minutes (6 sets), perform:
5 Power Clean and Jerk
:30 Hollow Hold
:30 Arch Hold

Notes:  Start around 50% and work up to 70%.  Drop each rep and reset as quickly as possible.  Move directly from the clean and jerks to the hollow to the arch with as little rest as possible.  Scale the hollow to hold for all :30 without taking a rest, we want to learn how to breathe while holding tight.  For the arch hold focus on keeping the legs straight, together and the arms staying straight, shoulder width apart and pulled up past the ears.

Fitness Conditioning

3 rounds for time of:
Run 400 meters
20 Situps
10 Burpees
14 Single arm kettlebell thrusters (7 each arm)
100’ Broad Jump
-18 min cap-

Notes:  Prescribed is 45/25 kbs for the thrusters. Use a Dumbbell and/or a box if needed for the thrusters.  Prioritize a quality landing on the broad jumps.

Advanced Conditioning

3 rounds for time of:
Run 400 meters
7 Deadlifts (225/155)
10 Bar Facing Burpees
14 Single arm kettlebell thrusters (55/35) (7 each arm)
100’ Broad Jump
-18 min cap-

Notes:  Scale as needed to finish under the cap!

PR’s for week of 3/9-3/15

FRONT SQUAT

OPEN WORKOUT 15.2/14.2

THRUSTER

BACK SQUAT

…..and a big congrats to those who got their first muscle up last week in 15.3!!!!