April 15

Wednesday, April 15, 2015

Be sure to get your tickets for Regionals on May 22-24 in del Mar

Prehab/Warm up:

Jog 200 meters
Monster Walks x 10 steps each direction
Ankle mobility x 60 seconds
Wide Grip Lat Activations x 10 reps
Groiners x 30 seconds each
15 PVC Dislocates
15 PVC Overhead squats

With a barbell:
10 Good Mornings
10 Hang Muscle Snatches
10 Overhead Squats

Cool down:

2x:
1 minute Plank hold
:30 Side plank hold (each)
:30 Arch hold

Fitness and Advanced Strength

Every 90 seconds for 12 minutes perform: Muscle or Power Snatch x 3 reps

Notes:  These should all be from the ground, but if you struggle to make hip contact, perform a snatch grip deadlift and then a hang snatch.  Start around 60% and build up to your heaviest set of the day.  This is training for “Isabel” next week!

Fitness and Advanced Conditioning

Run 400 meters
50 Pushups
Run 400 meters
50 Wall Balls
Run 400 meters
-12 min cap-

Notes:  Keep those standards as you go hard!