Friday, June 12th, 2015

Prehab:

Theraband routine, 15 reps each
Super rack stretch, 30 seconds each
Foam roll IT band, lats
Monster walks, 10 each direction

Warm-up:

Row 200 meters
10 Burpees
Run 200 meters
10 Pull ups or Ring rows
5 Press
5 Push press

Strength

Push Press – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%.

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

Buy In: 400m Run
4 Rounds:
7 Shoulder to Overhead
7 Pull Ups
7 Front Squats
Buy Out: 400m Row
– 15 min time cap –

Notes: Rx weight is 95/65lbs for the Shoulder to Overhead and Front Squats. If you cannot perform pull ups please use a band or scale to ring rows.

Cool down:

30-20-10 reps of:
Tuck ups
Russian Twist
Flutter kick (4 count)