April 19

Sunday, April 19, 2015

Prehab:

Ankle mobility, 30 seconds each
Gristle/Groiners, 30 seconds each
Posterior chain flossing, 1 minute each
Super rack stretch, 30 seconds each

Warm-up:

Jog 200 meters
5 Good mornings
5 Back squat
15 Sit ups
10 Stiff legged Deadlifts
5 Hang Power clean
5 Push Press

Cool down:

Foam roll IT band, calves and quads
Cat stretch, 30 seconds
10 Wall extensions
Pigeon, 1 minute each

Fitness Conditioning

35 minute amrap:
Run 400 meters
20 Back Squat
20 Strict Press
20 Deadlifts
Run 400 meters
20 Front Squats
20 Push Press
20 Power Cleans

Notes:  Prescribed is 75/55.  Scale to allow for continual movement.

Advanced Conditioning

35 minute amrap:
Run 400 meters
25 Back Squat
25 Strict Press
15 Deadlifts
Run 400 meters
25 Front Squats
25 Push Press
15 Sumo Deadlift High Pulls
Run 400 meters
25 Overhead Squats
20 Push Jerks
15 Power Cleans

Notes:  Prescribed is 95/65.  Scale down to allow for continual movement.