Wednesday, January 27, 2016

Starting next week we will be offering a 10:30am class at Venice on Saturdays and adding a back up coach to make sure that everybody can get more feedback. Please reserve your class ahead of time and check the schedule to make sure there is still space in class before showing up!

MDR <3

Prehab

Keg Drill
20 scapular pushups
10 Fire Hydrants R/L

Warmup

3min open mobility (complete prehab/stretch chest + Lats, etc.)

Jog 200 easy pace
10 pushups
10 mountain climbers
Run 200m 75% effort
10 pushups
10 mountain climbers

Strength

A.4×4 Bench Press­ across (up 5-­10lbs from last week)
B. 4X8 Strict Pull­ups (add weight as necessary)

Notes: If you did not bench last week your goal is to hit 80% across all sets.

Conditioning

Complete as many rounds as possible in 20 minutes of:
9 pull­ups
15 power snatches
21 wall balls
200­meter run with med ball

Notes: Rx+ will do Chest to Bar pull­ups, Power Snatch weight is 95/65 Rx+ 115/75 wall ball weight is 20/14 Scale to keep moving.

Cool Down

Foam Roll Upper Back
Foam Roll Calves
Couch Stretch 1min ea side