May 2

Saturday, May 2, 2015

Prehab:

Monster walks, 10 each direction
10 Banded squats
Super rack stretch, 30 seconds each
10 Diamond Push ups
Fire Hydrants, 10 each direction
Wrist/ankle mobility

Warm-up:

Jog 400 meters
10 Pike Sit ups
10 T-push ups
10 Pause Front squats

Cool down:

50 Abmat sit ups
1 minute plank hold
:30 seconds Side plank hold, each
Cobra stretch, 30 seconds
Pigeon, 1 minute each

Strength

Every 90 seconds for 12 minutes:
1 Front Squat plus 5-10 Strict Dips

Notes:  If your legs are sore from yesterday, this should help!  Warmup and start around 75% and build up to a max for the day.

 For the dips, prioritize full range of motion on each rep.  Scale down by using a band or bench or scale up by adding weight.

Team Conditioning

In teams of three, complete five rounds each, for max reps, of:
Station A: 100 Meter Farmer’s Carry
Station B: Burpees
Station C: Kettlebell Swings
-25 min cap-

Notes:  Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.  Prescribed weight is 50/35 Dbs for the carry and 55/35 for the KBS.