Wednesday, March 2, 2016

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Always watching….

Prehab

Stretch Wrists
PVC mobility
Banded hip stretch

Warmup

PVC Pipe Mobility 2min
3-2-1
Row 300m
Run 200m
Bike 10cal

Strength

7X3 T&G Power Snatches + 3 OHS rest 2:00 between sets

Conditioning

Conditioning
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Dan Bailey Completing this Workout

Notes: L1: 200 Meter Run, Single Unders, Ring Rows, 20/15lb DB
L2: Double Under attempts, Banded Pull-Ups, 25/20lb DB
Rx: 35/25 DB

Cool Down

Lay on back, hug knees in and roll back and forth on spine
Stretch wrists and forearms
Foam Roll upper Back