May 16

Saturday, May 16, 2015

Prehab:

Theraband routine
Lat activations, 10 each position
Bottom of squat, 2 minutes
10 Wall extensions

Warm-up:

Row 500 meters
10 Wall squats
10 Tuck ups
10 Burpees
10 Strict Press

Cool down:

Foam roll IT band, quads, glutes
Couch stretch, 1 minute each
Active hang, 30 seconds

Strength

Strict Press: Take 12 minutes to find a heavy 3 reps

Notes: Remember do not use legs. Keep legs locked, squeeze your butt and keep mid section tight as you press bar overhead.

Partner Conditioning

2000m Row
50 Toes to Bar
100 Dumbbell snatches
150 Wall Ball
-24 min cap-

Notes:  Break up work anyway you like. Prescribed is 50/35 dbs and 20/14 wall ball to a 10’ target, but scale accordingly!  Scale the Toes to bar down to knees to elbows or Vups if needed