Thursday, September 29, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes (4 rounds)
Round 1: 5-8 Evil Wheels (as slow as possible)
Round 2: Handstand Walk for distance in 45 seconds
Roun 3: 45 second plank hold

Notes: Evil wheels should be four seconds out, four seconds back. If you cannot handstand walk do 20 shoulder taps.  Do shoulder taps in plank if you cannot do them against the wall.

Conditioning

15 minute EMOM:
Min 1: 12 Dumbbell Snatches
Min 2: Box Jumps
Min 3: Calorie Row
Notes: L1: 15/10, 8 box jumps 12/8”,10/8 calorie row
L2: 25/20, 10 box jumps 20/12”, 12/10 calorie row
Rx: 45/35, 12 box jumps 24/20”, 15/12 calorie row
Rx+: 60/40, 15 box jumps 24/20”, 20/15 calorie row

Cool Down