March 19

Thursday, March 19, 2015

Prehab:

Downdog ankle stretch, 20x
Banded hip extension, 30 seconds each
Lat activations, 10x (vary position)
Bar taps, 10x
15 Scapula Push ups
Samson stretch, 30 seconds each

Warm-up:

500 meter Row
10 Inchworms
10 Pike sit ups
20 Reverse lunges
20 Hollow rocks

Cool down:

2X
10 Xiaopeng Forwards
10 Jefferson curls
10 Reverse snow angels (weighted)

Fitness Strength

Every minute for 15 minutes:
Minute 1:  10 Pistols or progression (5 each)
Minute 2:  Front lever progression x :20
Minute 3:  Inchworm to Hollow Hold x 2 reps at :05 in each position

Notes: Scale for the pistols today is to stand on a box as high as you can, while maintaining the ability to touch the ground.  Scale up by holding a PVC or light barbell overhead.  Use a band for the front lever and focus on straight arms and using the lats to press down.  Some people will need to simply practice getting inverted on the rings.  Hold your best pike stretch and extended hollow for :05 in each position.

Fitness Conditioning

7 Rounds:
1 Rope Climb
250’ Shuttle run (5×50’)
10 Dumbbell Snatches, alternating
250’ Shuttle run (5×50’)
-18 min cap-

Notes:  Prescribed is legless to 15’ with 50/35 dbs.  Scale to using your legs or performing 2 rope lowers each round.  

You might also like