Friday, December 11, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at NOON. We will be cooking shrimp, sausage, potatoes, and corn! Food will be served around 1:30. CLICK HERE for more details.

Prehab

Groiners
Banded hip flexor stretch
Banded posterior chain flossing
(loop band around rig about shin height, and the other end around hip flexor. step forward with banded leg in a split stance, facing away from rig, hinge forward with flat back, bend and straighten legs.)

Warmup

400m Run or Row
2 rounds:
10 light dumbbell thrusters
10 OHS with db
10 pushups on db

Strength

Power Clean + Hang Squat Clean + Thruster

Notes: Build to a heavy complex over the course of 5-7 sets. The Power Clean is from the ground unless you have trouble maintaining proper set up or making hip contact then go from the hang. Dont drop the bar and go right into Hang Squat Clean then Thruster.

Conditioning

“Nancy”

5 Rounds for time:
400m Run
15 Overhead Squats

Notes: This is a retest from 8 weeks ago. RX is 95/65 for the squats. If you struggle to achieve full range of motion with good overhead position, place a box or medicine ball under you for a depth target or scale to front squats.  

Cool Down

Calf Stretch
Banded Lat Stretch
Hamstring stretch