April 21

Tuesday, April 21, 2015

Venice Barbell Club working hard;)

Prehab

Wrist and ankle mobility, 2-3 minutes
Monster walks, 10 each direction
15 Banded squats
15 Scapula Push ups
20 Down Dog Calf Stretch

Warmup

Jog 200 meters
100 ft Bear Crawl
100 ft Ape Walk
Spend 5 minutes practicing Handstands

Strength

Box Squats 10 x 2 reps, rest 60 seconds

Notes:  Last week of these squats before we start building back up with our regular back squats!  Warmup the bar weight to 3-5% more than last week and perform for all sets.  Prioritize slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible.

Conditioning

1 mile Run
21 Kettlebell Swings
21 Burpee Box Jumps
800m Run
15 Kettlebell Swings
15 Burpee Box Jumps
400m Run
9 Kettlebell Swings
9 Burpee Box Jumps
-20 min cap-

Notes:  Prescribed is 70/55 for advanced and 55/35 for fitness with the KBS and 24”/20” for both fitness and advanced on the burpee box jump.  Scale down to Russian style swings and/or 800m/600m/400m if needed to make the time cap and maintain intensity.

Cool Down

Pigeon stretch, 60 seconds each
Couch stretch, 30 seconds each
Calf stretch, 60 seconds each
Sampson stretch, 30 seconds each