Wednesday, July 22, 2015

Beach workouts will be at 10am on Saturday and are FREE for all! We will be meeting where Rose hits the beach. Feel free to take your bike down and meet there or park at the gym early and walk/jog over.

Prehab:

Posterior chain flossing, 1 minute each
Super rack stretch, 30 seconds each
Wrist mobility, 1 minute
15 Scapula Push ups
Groiners, 30 seconds per side

Warm-up:

Jog or Row 400 meters
10 Inchworms
10 Pike Sit ups
10 Good Mornings
10 Deadlifts

Strength

Deadlift – take 15-20 minutes to warm up and find your 1RM

Notes: Make sure you maintain proper form and posture on Deadlift to protect your back. Do not allow back to round. Remember technique is the key so please keep light and perform sets of 3-5 reps if you are new to Deadlifts.

Conditioning

Event from 2010
“Cleans and HSPU”
7 Rounds
3 Power Cleans
4 Strict HSPU
-12 Min Time Cap-

Notes:  Ok, so technically these were ring HSPUs at the Games, but we will not be performing those today.  The RX+ for men is 205 and deficit using 2x45lb plates with an abmat.  Rx+ for women is 135 with no deficit on the HSPU.  RX is 115/75lbs with 6 Power Cleans and 10 Push Ups. Please make sure to scale weight accordingly.

Cool down:

2 rounds:
Side plank, 30 seconds each
25 Sit ups
Cobra stretch, 15 seconds