May 9

Saturday, May 9, 2015

Prehab:

Monster walks, 10 each direction
10 Banded squats
Super rack stretch, 30 seconds each
Fire Hydrants, 10 each direction
:30 second handstand or plank hold

Warm-up:

Run 400 meters
10 Good mornings
5 Clean pulls
5 Hang power clean
5 Push press
5 Pause front squat

Cool down:

German stretch, 30 seconds
Pike stretch, 30 seconds
Plow stretch, 30 seconds
Couch stretch, 30 seconds each

Strength:

Every minute for 8 minutes, perform Front Squat x 1 rep

Notes:  If your legs are sore from yesterday, this should help!  Warm-up and start around 75% and build up to a max for the day.  Newer athletes can perform 2-3 reps for the first few minutes.  If you struggle with a quality upright torso, use a box to sit down at the bottom like a box squat.

Partner Conditioning:

3 Rounds for time:
30 Toes to Bar
30 Hang Power Clean and Push Press
Row 300 meters each
-30 min cap-

Notes:  Partners may break up the toes to bar and hang power clean as needed, with only one partner working at a time, each athlete must row the 300 meters.  Scale the toes to bar to hanging knee raises or Vups as needed.  Prescribed weight for the Hang Power Cleans is 95/65, but scale down as needed to maintain form and intensity.

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