May 19

May 19, 2015

Regionals and Memorial Day Weekend coming up! Be sure to check Wodify for schedule changes.

Signup for the Summer Weightlifting meet by tomorrow.  Cost is free for members.

FightFit Thursday night at MDR with Causey at 7:30pm

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Use your fitness!  Margot, Joel, Gasster and Matt bouldering at Stoney Point in Simi Valley.

Prehab

Theraband Routine x 15 reps each direction
Foam Roll Legs and Back x 3 minutes
Sampson Stretch x :30 each
Reverse Snow Angels x 20 reps

Warmup

Jog 300 meters
5 Inchworms with Pushup
5 minutes – practice kicking up to Handstand, use a spotter if needed

Strength

Every Minute on the minute for 12 minutes: 3 Strict Press

Notes:  Every min on the minute for 12 min perform 3 strict presses. Remember do not use legs. Keep legs locked, squeeze your butt and keep mid section tight as you press bar overhead. You may go up in weight each round but please beware of making too big of a jump. If you go to failure, decrease the weight and continue until the end.

Conditioning

4 Rounds:
300m Run
10 Deadlifts
12 DB Push Press

Notes: Prescribed is bodyweight deadlifts and 40/20lb Dbs.  Please scale the weight if needed to ensure quality movement!

Cool Down

1 minute each:
Pigeon Stretch, each leg
Plow Stretch
Straddle Stretch
Active Hang, accumulate

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