May 14

Thursday, May 14, 2015

Prehab:

Wrist mobility, 1 minute
Bird dogs, 10 each
Downdog ankle stretch, 20x
Groiners, 30 seconds each
Calf raises, 20x

Warm-up:

Jog 400 meters
5 Burpees
2 Wall climbs
10 Pike sit ups
5 Burpees
:30 Handstand hold
20 Hollow Rocks

Cool down:

Straddle stretch, 1 minute
Pigeon, 1 minute each
Calf stretch, 30 seconds each
10-20 Reverse Snow Angels

Strength

12 minute “Flow Session” for Quality:
3 Strict Handstand Push Ups OR :30 Handstand Hold
6 GHD Situps
20 sec Hollow Hold
20 sec L Sit Hold

Notes: Rest as little as needed to move from movement to movement with perfect form.  This is not for time.  Handstand pushups should work the full range of motion, scale down to a pike position if needed or use bands.  Handstand hold should ideally be facing the wall, with a focus on staying tight in midline, squeezing glutes and pressing up from the floor.  Keep your midline tight on the GHDs and scale be keeping your hands across your chest and reducing range of motion.  Accumulate time on the hollow and Lsit hold.

Conditioning

5 Rounds:
300m Run
20 Kettlebell Swings
10 Burpee Box Jumps
-20 min cap-

Notes: Prescribed for the kettlebells is 70/55 for advanced and 55/35 for fitness and 24”/20” for both.  The run will be 3×100 meters.  Prioritize moving as fast as possible, pick a weight where you can move quickly and still challenge yourself.

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