April 17

Friday, April 17, 2015

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

Prehab:

Overhead band distraction, 30 seconds each
Samson stretch, 30 seconds each
10 PVC Dislocates
10 PVC Good mornings
10 Hanging arch to hollow
Groiners, 30 seconds each

Warm-up:

Jog 400 meters
10 Walking lunges
10 Burpees
10 Tuck ups
10 Ring rows or pull ups
*Practice movements

Cool down:

Foam roll calves, IT band, quads
Couch stretch, 30 seconds each
10 Wall extensions

Conditioning

“Filthy Fifty”
50 reps of each:
Box Jumps
Jumping Pullups
Kettlebell Swings
Walking Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders
-30 min cap-

Notes:  Scale down to 40 or 30 reps of each to maintain quality and high intensity.  Prescribed is 24”/20” box jumps, 35 kb (men and women), 45lb bar (men and women) and a 20/14 ball to 10ft target.

Strength

3-4 sets of:
10 Glute Ham Raises, slow down, fast up
6 Strict Wide Grip Pullups

Notes:  Perform the above with the remaining class time.  For the ghrs, focus on maintaining a tight midline and not breaking at the hip, use a band or spotter as needed.  For the pullups, control up and down, ideally use a spotter if needed or perform wide grip ring rows.

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