Thursday, August 13, 2015

Almost done with testing week!  We are recommending all EIE Challengers take a rest day today because we have a couple more things to test tomorrow.  Don’t worry if you missed something, you can make up any workout you missed.  Remember to signup by the end of tomorrow by clicking on one of these links:  Nutrition, Mobility, Barbell Strength, Gymnastics.

Swim Night at Culver City Plunge at 7:30pm tonight!

Look at all that increased work capacity across broad time and modal domains!

Prehab

Keg Drill x 2 minutes
Theraband Routine x 15 reps each
Wrist Mobility x 2 minutes

Warmup

2 Rounds:
200 meter Jog
10 Mountain Climbers (l/r equals one)
10 Hang Muscle Snatch
5 Overhead Squats

Strength

Take 15 minutes to practice and build up to a heavy Hang Power Snatch

Notes:  Focus on speed under the bar and catching with a quality shoulder position.

Conditioning

5 rounds
10 Hang Power Snatch
15 Hand Release Push Ups
400m Run
-20 min cap-

Notes:  RX+ 135/95, RX is 95/65lbs.  Use a band if needed around your hips on the pushups to ensure quality movement.

Cool Down

2 Rounds:
10 Wall Extensions
10 Pike Leg Raises
10 Straddle Leg Raises