May 6

Wednesday, May 6, 2015

FightFit on Thursday night at 7:30pm at MDR.  Friends and family welcome to join for $15!

Prehab

Theraband Routine x 15 reps each
Ankle and Wrist Mobility x 2 minutes
DROM
Foam Roll Back, Quads, Glutes, Lats x 5 minutes

Warmup

Double Under Practice, 2 minutes
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

Review and practice the snatch!

Strength

20 minutes to establish 1 rep max Snatch

Notes:  We have been working power snatches over the past 8 weeks, which should translate into a bigger pull, along with our box squat and overhead work, lets see what we can do today! Newer athletes should perform more reps at a lighter weight, prioritizing good positions and speed.  Feel free to perform a deadlift plus hang snatch plus overhead squat as needed.

Conditioning

3 rounds:
20 Burpees
20 Unbroken Double Unders
20 Sumo Deadlift High Pull
20 Grasshoppers (l/r equals 1 rep)
20 Calorie Row
Rest 1 minute
-18 min cap-

Notes:  Prescribed is unbroken Double Unders, 70/55 kb for the sumo deadlift high pull and shin to opposite forearm on the grasshoppers.  On the burpees be sure to fully extend your hips at the top so your body is completely vertical, with your hands over your shoulders over your hips over your ankles.  If your first round takes you more than 6 minutes, scale the reps down to 15 of each to try and make the time cap.

Cool Down

Plow Stretch x 90 seconds
Cat Stretch x 60 seconds
Sampson Stretch x 60 seconds each
Pigeon Stretch on bench x 60 seconds each