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.  Scale the distance as needed to maintain quality movement and safety.  Advanced athletes may add weight to the lunges as desired.  Prioritize straight arms in the skin the cats.

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

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