Thursday, September 15, 2016
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every 90 seconds for 18 minutes (4 rounds)
Round 1: Max effort Strict Handstand Pushups
Round 2: 30 Second Handstand hold
Round 3: 20 shoulder taps
Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. Do shoulder taps in plank if you cannot do them against the wall.
Conditioning
5 Rounds:
500 Meter Row
20 Jumping Squats
Notes: L1: Jumping Air Squats/No barbell
L2: 35/15
Rx: 45/35
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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