April 16

Thursday, April 16, 2015

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

Prehab:

Ankle mobility, 30 seconds each
10 PVC Dislocates
German stretch, 30 seconds
Lat activations, vary position
Samson stretch, 30 seconds each

Warm-up:

Jog or Row 400 meters
5 Strict pull ups or 10 Ring rows
10 T-push ups
10 Squats
10 Pike Sit ups
5 Burpees

Cool down:

2x:
15 GHD Sit ups
15 Hip extensions
10 Xiaopeng Forwards (5 each)

Strength

3 Rounds for Quality:
100ft one footed hop, right leg
100ft one footed hop, left leg
100ft Walking Lunge
Skin the Cats x 3 reps
-15 min cap-

Notes:  Rest as needed between movements.  Try to make the full distance on the hops without letting the other leg touch the ground.

Conditioning

5 Rope Climbs
500 meter Row
50 Double Unders
500 ft Farmers Carry
50 Double Unders
500 meter Row
5 Rope Climbs
-15 minute cap-

Notes:  Prescribed is 70/55 kbs and rope climbs to 15.’  Scale the rope climbs to partial height or 8 rope lowers.

 Scale the double unders to 150 singles or :90 of attempts.  The farmer’s carry is not that long and is meant to be heavy