April 7

Free Rock Climbing lesson at Rockreation this Sunday. Limited to 50 people.  You must reserve your space in advance!

LG and Ashton livin’ it up.  (photo credit Patrick Sheridan)

Tuesday, April 7

Prehab

Wrist and ankle mobility, 2-3 minutes
Keg drill, 2 minutes
Monster walks, 10x each direction
15 Banded squats
Bird dogs, 10x each

Warmup

100 ft Bear Crawl
10 Ring Rows or Pull-ups
10 Wall squats
10 Push ups
100ft Crab Walk

Cool Down

German Stretch, 30 seconds
Cat Stretch, 60 seconds
Foam Roll Calves, 1 minute each
Pigeon, 2 minutes each
Samson stretch, 30 seconds each

Skill Strength

Spend 10 minutes practicing your handstands!

Handstand Progression Review:
Step 1:  Be able to hold 30 degree handstand for 30 seconds
Step 2:  Practice getting wrists 3” from wall and how to turn out safely
Step 3:  Be able to hold 3” from wall position with only feet touching for 45 seconds
Step 4:  Practice balance in the 3” position by tapping your foot off the wall until you can balance for 10-15 seconds regularly
Step 5:  Start with your wrists 8-12” from the wall, pull one leg out and then the other to find balance.  This is beginning to simulate kicking up to a handstand.  Be able to hold for 10-15 seconds regularly.
Step 6:  Practice kicking up to the wall without letting your feet hit the wall until you can begin to hold a handstand for 10-15 seconds.
Step 7:  Kickup in free space!

Fitness and Advanced Strength

Box Squats 8 x 2 reps, rest 60 seconds

Notes:  Only 2 weeks left of these squats before we start building back up with our regular back squats!  Warmup the bar weight to 3-5% more than last week and perform for all sets.  Prioritize slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible.  If this is your first week, set a baseline.

Fitness Conditioning

2 Rounds:
500 meter Row
25 Bar Facing Burpees
15 Deadlifts
-15 min cap-

Notes:  Prescribed is 135/95.  Scale to Romanian style deadlifts or Russian Kb swings.

Advanced Conditioning

1000 meter Row
50 Bar Facing Burpees
30 Deadlifts (155/105)
-15 min cap-

Notes:  Focus on snapping the hips up on the burpees and landing flat footed.  Get into a rhythm from the first rep.  Keep the midline tight and load the hamstrings on the deadlifts.  Scale down the weight as needed or perform heavy KB swings.