May 13

Wednesday, May 13, 2015

Prehab/Warm-up:

Posterior chain flossing, 1 minute each
Super rack stretch, 30 seconds each
Lat activations, 10 each variation
Fire Hydrants, 10 each direction
10-20 PVC Dislocates
50’ Bear crawl
50’ Ape walk
10 Ring Rows
20 Mountain Climbers
10 Russian Kettlebell swings

Cool down:

3x:
1 minute Plank hold (forearms)
:30 seconds side Plank hold (each)
:30 Arch hold

Strength

Every Minute on the Minute for 10 minutes:
4 Strict Pull Ups
8 Heavy Russian KB Swings

Note: The Russian Swing is only to eye level. Focusing on hinging at the hips and not squatting on the swing.

Drive the floor away with your heels. If strict pull ups are your nemsis then sub out for elevated ring rows.

Conditioning

As many rounds as possible in 12 minutes:
4 Thrusters
4 Front Rack Lunges (total)
100m Sprint

Notes: This should be as fast as possible. Prescribed weight is 95/65.  Dumbbells may be used if you are having trouble getting into front rack position.