Friday, June 5, 2015

Prehab:

Theraband routine, 15x each
Cat stretch, 1 minute
Samson stretch, 30 seconds each
Leg swings, 10 each way

Warm-up:

3 rounds of “Rowling”
Attempt to row 100 meters exactly. Perform 1 Burpee for ever meter over/under. For a new challenge, try closing your eyes.

Cool down:

Side plank leg raises, 10 each
Cobra stretch, 30 seconds
Couch stretch, 1 minute each
10 Wall extensions

Strength

Push Press – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 70%, 80% and  3 + reps at 90%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 90 percent). Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms.

Conditioning

6 Rounds
15 Air Squats
15 DB Push Press
15 Toes to Bar
– 15 min Time Cap

Notes: The weight for the dumbbells is 50/35lbs. You may scale down the weight if need be. Athletes can scale toes to knees to elbow or regular situps.