April 29

Wednesday, April 29, 2015

7:30am Venice class cancelled to host a workout for Santa Monica Police!

Tomorrow evening classes at MDR are FightFit!  Friends and family can drop in for $15.

Prehab/Warmup

Jog 200 meters
Fire Hydrants x 10 reps each leg each direction
Wall Squats x 15 reps, slow and controlled
15 PVC Dislocates
15 PVC Overhead squats, slow and controlled

2 Rounds, practice and pause in each position, first round with PVC, second round with barbell
Mid Shin (Start position)
Just Below the Knee
Just Above the Knee
High Hang
Overhead Squat
Standing (Finish position)

Review and practice the snatch!

Fitness Strength

Every 90 seconds for 12 minutes perform 2 reps of the following complex:
Snatch Grip Deadlift + Hang Muscle or Power Snatch + Overhead Squat

Notes:  Prioritize quality movement.  Those with mobility and strength issues should work with light weight and perform more reps.  Only squat as deep as you can with quality form.  More advanced athletes can start around 65% and work up to the heaviest set for the day.  If it gets heavy, you may drop the bar and reset between each rep.  As you improve in understanding of the lift, you can begin to remove the pausing between segments of the complex.  Next week we will be retesting our 1 rep max snatch!

Advanced Strength

Every 90 seconds for 12 minutes perform 2 position Snatch (Hang/Floor)

Notes:  Advanced athletes should start around 65% and work up to the heaviest set for the day.  You should drop the bar and reset between each rep.  Next week we will be retesting our 1 rep max snatch!

Fitness Conditioning

Complete as many reps as possible in 5 minutes of:
Run 100 meters
10 Power Cleans

Notes:  Prescribed weight is 115/105.  This should be an all out sprint, so be sure to scale to allow for continual movement!  Two good options are to use Dumbbells or perform a deadlift plus hang power clean.

Advanced Conditioning

“2015 Masters Qualifier Event 1”

Complete as many reps as possible in 5 minutes of:
5 Muscle-ups
10 Power Cleans

Notes:  Prescribed advanced is ring muscleups and 155/105.  This is designed to be fast, so be sure to scale down to allow for continual movement.  Feel free to perform banded bar muscle ups or just ring dips as needed.

Cool Down

“100 Abs”
25 Situps
25 Tuckups
25 Hollow Rocks
25 Flutter Kicks (4 count)

Cobra Stretch x 30 seconds
Theraband routine x 15 reps each movement
Sampson Stretch x 60 seconds each
Pigeon Stretch on bench x 60 seconds each