May 20

Wednesday, May 20, 2015

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

Signup for the Summer Weightlifting meet by the end of the day today!  No cost for members.

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

IMG_3511
Diego post track workout, stretching his calves

Prehab

Keg Drill x 2 minutes
Ankle Mobility x 1 minute each
Groiners x :30 each
Super Rack Stretch x :60 each

Warmup

Jog 200 meters
10 Good Mornings
10 Press
10 Front Squats
10 Hang Squat Cleans

Strength

Hang Squat Clean: take 15 min to find heavy 3 reps

Note:  Focusing on good form and technique work up to a heavish 80-85 percent. Add weight as you go up, DO NOT go to failure. Focus on your starting position in the hang before beginning next rep DO NOT RUSH!. Do your best not to drop the bar.

Conditioning

14-12-10-8-6-4-2 Reps:
KB Swing
Front Squat
200m Run

Notes: The prescribed weight for the Kettlebells is (32/24kg) and the Front Squats (135/95lbs) Fitness weight is (24/16kg) for the KB Swings, (95/65lbs) for front squats.  All bars start from the floor and are either be cleaned or deadlifted into the hang position and power cleaned into the front rack position. Please scale if the weight is too heavy.

Cool Down

Foam Roll Legs and back x 2 minutes
Couch Stretch x 1 minute each
Reverse Snow Angels x 20 reps

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