May 8

Friday, May 8, 2015

Prehab:

Bottom of squat, 2 minutes
15 Scapula Push ups
Downdog ankle stretch, 20x
10 PVC Dislocates
10 PVC Good Mornings
10 PVC Overhead squats

Warm-up:

Jog 200 meters
10 Wall Squats
10 Burpees
5 Wall balls
5 Box jumps

Cool down:

Foam roll, IT band, calves, glutes, quads

Conditioning:

“Kelly”
5 Rounds:
400 meter Run
30 Box Jumps
30 Wall Balls
-30 min cap-

Notes:  Compare to 11/22/14.  Prescribed is 24”/20” and 20/14 ball to a 10’ target.  This is an advanced workout due to the volume.  Scale down the reps to 15-20 reps each round and step down from the boxes as needed to maintain form and intensity.

Strength:

3-4 sets of:
10 Good Mornings, slow down, fast up
5 Strict Chin-ups
Rest 60 seconds between sets

Notes:  Perform the above with the remaining class time.  For the good mornings, focus on maintaining a tight lumbar spine and tension in the hamstrings.  For the chinups, control through the full range of motion, scale by using a spotter or performing a negative, scale up by adding weight.


 

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