April 27

Monday, April 27, 2015

Rowing faceoff!

Prehab

Posterior chain flossing, 1 minute each
Super rack stretch with Barbell, 1 minute each
Groiners, 30 seconds each
Fire Hydrants, 15 each direction, each leg
Scapula Pushups, 2×15 reps

Warmup

Jog 200 meters
5 Inchworms to extended hollow
10 Behind the Neck Press
10 Pause Front Squats
10 Deadlifts, slow
10 Hang Power Cleans

Strength

Every 90 seconds for 12 minutes perform:

Low Hang Power Clean x 2 reps

Notes:  Low Hang means bring the bar to just above the knees for each rep.  Advanced athletes should start around 75% and work up to the heaviest set for the day.  Ideally you will not put the bar down between reps, but if you do, reset as quickly as possible.  Next week we will be retesting our 1 rep max clean and jerk!

Conditioning

“2015 Masters Qualifier Event 4”

21-15-9 reps of:
Deadlifts
Box jumps
Handstand push-ups
*scaling options in notes*

Notes:  Prescribed for Advanced is 225/155 and 24”/20.”  Fitness is 155/105 with Lseated Press at 35/25 dbs.  Scale the weight as needed.  Kipping is allowed on the HSPU.

Cool Down

Hollow Hold x 60-120 seconds, accumulate

Foam roll calves, glutes, lats x 3 minutes