April 13

Monday, April 13, 2015

Fifth week of our 8 week cycle!  We are testing “Grace” and “Filthy Fifty” this week!

Prehab:

Posterior chain flossing, 1 minute each
Super rack stretch, 1 minute each
Groiners, 30 seconds each
Fire Hydrants, 10 each direction
15 Lat Activations, 5 each position

Warm-up:

Jog 400 meters
5 Inchworms
10 Squats
5 Burpees
10 Deadlifts
5 Clean pulls
5 Hang Power Clean
5 Press
5 Push press
5 Push Jerk

Cool down:

Cobra stretch, 30 seconds
Pigeon stretch, 1 minute each
Straddle hold, 2 minutes

Fitness and Advanced Strength

“Grace”
Clean and Jerks x 30 reps
-6 minute cap-

Notes:  Time to test that strength we have been building over the past month!  Prescribed is 135/95.  Scale weight by using 50-60% of your 1 rep max from the past 4 weeks of work that we have been doing.  Prioritize quality form as well as intensity.  Most advanced athletes will perform this as a power clean plus push jerk.  Newer athletes may perform a deadlift plus hang power clean plus push press and/or use Dumbbells.

Fitness and Advanced Conditioning

3 Rounds:
20 Calories on Rower
15 Chest to Bar Pullups
30 Overhead Walking Lunges with plate
-12 min cap-

Notes:  Prescribed is 45/25 plate and touching your chest to the bar.  Scale the pullups by using a band or performing jumping chest to bar as needed.

Midline Strength

3 sets of the following complex with as little rest as possible:
5 Hollow Ups plus 5 Hollow Rocks plus :10 Hollow Hold

3 sets of the following complex with as little rest as possible:
5 Arch Ups plus 5 Arch Rocks plus :10 Arch Hold
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