15.4!

Friday, March 20, 2015

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

Prehab:

Super rack stretch, 1 minute each
Theraband routine
Wrist mobilty, 1 minute
10 Scapula Push ups
10 T-push ups
Groiner stretch, 30 seconds each
:30 seconds Handstand hold
10 Shoulder shrugs

Warm-up:

Jog or Row 400 meters
10 Push ups
15 Sit ups
20 Squats
10 Good mornings
5 Push press
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Strength/Practice:

Spend 15 minutes and warm up to a heavy Power Clean for the day while practicing Handstand Push ups with the new standard.

Open Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Cool down:

10 Wall extensions
Active bar hang, 1 minute
Plow stretch, 30 seconds
Samson stretch, 30 seconds each