April 14

Tuesday, April 14, 2015

Reserve your spot for the Joshua Tree Rock Climbing and Camping trip on May 8

Prehab:

Wrist and ankle mobility, 2-3 minutes
Monster walks, 10 each direction
15 Banded squats
15 Scapula Push ups
:30 Handstand hold

Warm-up:

200 meter jog
20 Mountain climbers
10 Wall squats
10 Burpees

Cool down:

Cobra stretch, 30 seconds
Cat stretch, 30 seconds
Couch stretch, 30 seconds each
Samson stretch, 30 seconds each

Fitness and Advanced Strength

Box Squats 10 x 2 reps, rest 60 seconds

Notes:  Only 1 week 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.

Fitness Conditioning

Complete as many rounds as possible in 15 minutes of:
25 Shoulder Taps
20 Situps
15 Kettlebell Swings

Notes:  Prescribed is hands 6” from the wall, facing the wall and 55/35 kbs.  Scale the shoulder taps to an easier incline or feet on a bench.

 Scale the swings to russian style as needed for newer athletes or those with overhead mobility issues.

Advanced Conditioning

Complete as many rounds as possible in 15 minutes of:
25-meter Handstand walk
20 Knees to Elbows
15 Kettlebell Swings (70/55)

Notes:  Scale the Handstand walks to 1-2 minutes of practice.  Be sure to touch the knees to the elbows for every rep if going prescribed!