March 23

Monday, March 23, 2015

Second week of our 8 week cycle!  Since we learned a bunch of stuff last week, this week will look pretty similar, but I promise it won’t stay that way for the entire 8 weeks:)

Prehab:

Posterior chain flossing, 1 minute each
Super rack stretch, 1 minute each
Groiners, 30 seconds each
Fire Hydrants, 10 each direction
15 Scapula Push ups

Warm-up:

Jog 200 meters
50 ft Duck walk
50 ft Bear crawl
10 Burpees
10 Deadlifts
5 Hang Power Clean
5 Push press
5 Push Jerk

Cool down:

Couch stretch, 1 minute each
Reverse plank hold, 30 seconds
Side plank, 30 seconds per side
Straddle, 2 minutes

Fitness Strength

Every 3 minutes for 18 minutes (6 sets), perform:
5 Deadlift plus Hang Power Clean plus Push Press
10 Hollow ups plus :10 Hollow Hold
10 Arch ups plus :10 Arch Hold

Notes:  Similar to last week.  Do not rush through the positions.  Try to perform this with a slightly heavier weight than you performed last week.  Score this as your Hang Power Clean weight.  Move directly through the movements with as little rest as possible.  New athletes or those with rack mobility issues can perform the complex with dumbbells.  Score the hang power clean weight.

Advanced Strength

Every 3 minutes for 18 minutes (6 sets), perform:
5 Power Clean and Jerk
10 Hollow ups plus :10 Hollow Hold
10 Arch ups plus :10 Arch Hold

Notes:  Start at 60% and work to 2 sets @ 75%.  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.

Fitness and Advanced Conditioning

8 rounds:
5 Front Squats
5 Bar Facing Burpees
-12 min cap-

Notes:  Prescribed is 135/95 for advanced and 95/65 for fitness.  Scale the weight and use a box if needed to ensure proper form on the squats.  Focus on “popping the hips” and landing flat footed on your burpees.  Scale down to no pushup on the burpees if needed for intensity and to make the time cap.

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