April 23

Thursday, April 23, 2015

Prehab:

Wrist and ankle mobility, 2 minutes
Fire Hydrants, 10 each direction
Arch to hollow hang on bar, 10x
15 Scapula Push ups
10 Wall extensions

Warm-up:

Jog 400 meters
10 Wall squats
10 T-push ups
10 Pike sit ups
:30 second Handstand hold
:30 second plank hold

Cool down:

Couch stretch, 30 seconds each
Straddle stretch, 2 minutes
Pigeon stretch, 1 minute each
10 Wall extensions

Fitness Strength

5 Rounds or 20 minutes perform for quality:
Squats with feet together x 5-10 reps
Ball Ups x 3-6 reps
Wall walks x 1-3 reps

Notes:  For the squats, keep your feet flat on the ground with your heels and big toes touching.  If you cannot get below parallel, try using a metal plate beneath your heels or hold onto something for support.  For the ball ups, prioritize straight arms,chin tucked, lift the knees first and engaging the lats to control up and down.  Scale by performing a kip to the top, and performing a negative (you will have to take a moment to settle your swing), or perform a knee raise as high as possible.  Scale the wall walks as needed with range of motion or by performing on a box.  On the wall do not let your body rest on the wall.

Advanced Strength

5 Rounds or 20 minutes perform for quality:
Pistols x 10 reps (5r/5l)
Toes to Bar to Inverted on bar x 3-5 reps – DEMO
Practice Freestanding Handstand Pushups

Notes:  Scale the pistols up by adding a PVC or weighted barbell overhead.  Prioritize control and range of motion for today.  The toes to bar drill is very challenging, but remember to use your lats and scale by performing on the rings.  Be safe on the HSPU variations, use pads as needed so you don’t crash on your head.  Most people should start in a headstand and try to press out into a balanced position.  Feel free to play with kipping as well or work from an abmat.

Fitness Conditioning

4 Rounds:
200 meter Run
15 Pushups
200 meter Row
-15 min cap-

Notes:  Scale the pushups so that you can perform the first couple rounds fast and unbroken with quality form and full range of motion.

Advanced Conditioning

“2011 Regionals Event 1”
1000 meter Run
30 Handstand Pushups
1000 meter Row
-15 min cap-

Notes:  Kipping is allowed.  Scale to a single abmat if needed or Lseated Dumbbell presses.

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