Saturday, November 28, 2015

FamilyFit classes will be Monday and Friday starting next week.

Bigol’ post-Thanksgiving class flexing at MDR!

Prehab

Super rack stretch
Shoulder Ext. Rotation
Wrist Stretches
Ankle Mobility

Warmup

Run 400m
10 Snatch Extensions
5 Power Snatch
5 Snatch balance
10 Overhead Squats

Strength

3 rounds:
10 Shoulder Taps
15 Banded Lat Pull downs

Notes: Facing away from the wall is more challenging than facing the wall. Scale by lowering your body angle parallel to the ground. The lowest scale would be to perform taps in a plank position. Touch opposite hand to opposite shoulder.

Conditioning

Teams of 2, one works one rests:
10 Muscle Ups
10 Snatches (135/95)
20 Overhead Squats (135/95)
20 HSPU
30 Toes to Bar
30 Front Squats (135/95)
40 Med Ball Sit Ups (20/14)
40 Wall Balls (20/14)
50 Burpees
50 Double Unders
Time Cap 25 min

Notes: RX+ is MU and Strict HSPU and RX is Burpee Chest to Bar (Jumping for more of a scale) and kipping HSPU. Med Ball Sit Ups are facing your partner and tossing the ball back and forth for each rep.

Cool Down

walk 200m
:30 upward dog stretch
:30 chest opener each side (face wall, put one arm on wall shoulder height and twist opposite shoulder away from wall)