May 7

Thursday, May 7, 2015

Prehab:

Wrist mobility, 1 minute
15 Scapula Push ups
Samson stretch, 30 seconds each
Gristle/Groiners, 2 minutes
Lat activations, 10 each position

Warm-up:

50′ Bear Crawl
50′ Ape Walk
50′ Crab Walk
10 Cossack squats
10 Pike Sit ups
10 Ring rows or Strict pull ups

Cool down:

Samson stretch, 30 seconds each
Straddle, 2 minutes
Theraband routine, 10 reps each way
Pigeon, 1 minute each

Strength:

5 Rounds or 20 minutes to perform:
10 Pistols or Progressions (5 each)
10 Ring Pushups with turnout
2-4 Inverted to Lowers on Rings, slowly

Notes:  Scale the pistols up by adding a PVC or barbell overhead or perform a scale by standing on a box and touching the ground.  The ring pushups should include a tight midline with the hips and shoulders moving at the same time, good depth with shoulders below the elbow and a good lockout at the top with rings turned out 45 degrees.  Scale down by changing the angle or scale up by adding a tempo and going wide in the bottom position.  Inverted to lowers should prioritize straight arms on the way down.

 Feel free to use the lower rings to practice gettting inverted and using the ground for help.

Conditioning:

200’ Bear Crawl
2 Rope Climbs
10 Dumbbell Snatch (5 each)
200’ Crab Walk
2 Rope Climbs
10 Dumbbell Snatch
200’ Ape Walk
2 Rope Climbs
10 Dumbbell Snatch
-15 min cap-

Notes:  Advanced prescribed will be legless climbs (allowed to use your legs on the way down) and 50/35 Dbs.  Fitness will be anchored climbs with 40/30 Db.

 Feel free to scale the distance of any of the animal movements as needed.