May 11

Monday, May 11, 2015

This is the first week of our 2 week transition phase.  We will be starting a new 8 week cycle in 2 weeks!

Be sure to get your tickets for Regionals on May 22-24 in del Mar


Ankle/Wrist mobility, 2 minutes
Keg drill, 2 minutes
Groiners/Gristle, 2 minutes
10 PVC Dislocates


Jog 200 meters
Monster walks, 10 each direction
5 Pause Front squats
5 Push press
5 Good Mornings
5 Overhead squats

Cool down:

50 Weighted sit ups
Cobra stretch, 30 seconds
Downdog calf stretch, x20
10 Wall extensions


Overhead Squat:  Take 15 minutes to work up to a heavy set of 2 reps

Notes: Take this time to practice the overhead position. If you cannot load the bar with heavyweight use just a PVC or a trainer bar at first. Work on shoulder position and getting below parallel before adding weight. Focusing on good form and technique work up to a workable 2 reps. Add weight as you go up to do not go to failure.


4 Rounds:
9 Chest to Bar Pullups
15 Push Press
21 Double Unders
-15 min cap-

Notes:  Prescribed is 115/75 and Chest to Bar pullups, but scale accordingly!  Pick a Weight or Movement where you can move through these movements quickly and safely. Ring Rows or Elevated Ring Rows are great subs for pull ups. If using band for pull ups please pick lightest and most challenging band without taking too many breaks.  Perform 63 singles if needed for the double unders.


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