April 3

Friday, April 3, 2015

Women’s Only Workout and Wine night tonight at 7:30pm at Venice.  Gym will be closed early!

Prehab:

Gristle/Groiner stretches, 30 seconds each
Super rack stretch, 30 seconds each
Downdog ankle stretch, 20x
15 Scapula Push ups
Bottom of squat, 1 minute

Warm-up:

Jog 400 meters
Practice movements and perform 5 reps of each at “workout speed”.

Cool down:

Pike stretch, 1 minute
Plow stretch, 1 minute
Calf stretch, 30 seconds each
Samson stretch, 30 seconds each

Fitness and Advanced Conditioning

“Fight Gone Bad”
3 Rounds for total reps, 1 minute each station:
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row for Calories
Rest

Notes:  Prescribed weight is 75/55 for both the sdhp and push press.  Scale as needed to ensure quality movement.  Compare to November 4, 2014!

Fitness and Advanced Strength

3-5 sets of:
5 Good Mornings
5 Strict Pullups

Notes:  Warning that good mornings can make you really sore if you are not used to them!  Work up to a moderate weight for the good mornings, probably around 95/65.  Perform these slow on the way down loading the hamstrings and maintaining a quality back position.  For the pullups, add weight if needed, keep palms facing away and control both up and down.  Ideally use a spotter if needed instead of a band.

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