April 9

Last day to sign up for the Free Rock Climbing lesson at Rockreation this Sunday!  This is for all levels and attendance includes a free week membership at the climbing gym!

Amy getting ready for her muscle ups  (photo credit Pat Sheridan)

Thursday, April 9

Prehab

Theraband Routine
:30 seconds Bottom of Squat hold
Downdog ankle stretch, 20x
Lat Activations + 10 Bar taps
15 Scapula Push ups
:30 second Bottom of Squat hold

Warmup

Jog 200 meters
20 Mountain Climbers
20 Walking Lunges
:20 Hollow Hold
:20 Arch Hold
50 ft Duck Walk
10 Ring Rows or Pull ups

Cool Down

Doorway stretch, 30 seconds each
Pigeon stretch, 1 minute each
Sampson Stretch x 60 seconds
Wall Extensions 2×10 reps

Fitness Strength

4-5 Rounds for Quality:
10 Pistols or progression (5 each)
Front lever progression x :10
Hanging Arch to Hollow x 5 reps, slow and controlled

Notes: After 2 weeks of pistols skills and mobility, lets see how the real deal is coming along! Scale up by holding a PVC or light barbell overhead. For the front levers today, the time has been reduced, so we can try a harder variation (or smaller band). Remember to focus on straight arms and using the lats to press down!

Fitness and Advanced Conditioning

Complete as many rounds as possible in 15 minutes of:
10 Turkish get-ups (5 each)
20 Abmat sit-ups
20 single-arm overhead squats (10 each)
20 GHD sit-ups

Notes:  Prescribed is 50/35 db.  Scale the GHD with reduced range of motion or tuckups as needed.  If you cannot perform the single-arm OHS, perform this movement in the front rack position.