Thursday, July 2, 2015

Prehab:

Ankle mobility, 1 minute each side
Monster walks, 10 each direction
Super rack stretch, 1 minute each
Bird dogs, 10 each side

Warm-up:

50 ft. Duck walk
10 Wall squats
5 Inchworms
Jog 400 meters

Strength

Spend 10-12 minutes working Pistol Progression:
Deck Squat
Rolling Pistols
Partial ROM Box Pistol
Full ROM banded Pistol
Pistol
Front Rack Weighted Pistol
Overhead Pistol

Notes: Perform a total of 5 rounds of 6-10 alternating pistols, working into the hardest progression while maintaining perfect form and balance.  For the deck squats and rolling pistols, you may use a blue mat to assist if needed.

Conditioning

“Synapse Special”

5 min AMRAP
7 Burpees,
7 Squat Cleans

Rest 2 Min

5 min AMRAP
7 Box Jumps
7 Push Press

Rest 2 min

5 min AMRAP
5 Burpee Box Jumps
5 Squat Clean Thrusters

Notes: The RX+ weight for the Squat Cleans/Push Press/Squat Clean Thrusters is 135/95 lbs, RX weight is 95/65lbs. The weight must remain the same for all 3 AMRAPS. The box height is 24/20 inches for both RX+ & RX.

Cool down:

Calf stretch, 1 minute each
Foam roll, IT band, glutes and quads