Reserve your spots for class!

Gymnastics Club at 8pm- Venice!

Wednesday, June 25, 2014

PreHab

GHD Hip Extensions
Hollow Hold, 1 minute
Arch Hold, 1 minute

Warm Up

2 Rounds:
15 Tucks Ups
100m Run
10 Push Ups
100m Run

Cool Down

Couch Stretch, 1 minute each
Jefferson Curl x 10
Lat Stretch, 1 minute each

Fitness

Strength

Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg
Rest 45 seconds

Conditioning

Complete as many rounds and reps as possible in 16 minutes of:

15 Tuck-ups
100 Meter Run
10-15 Push-Ups
100 Meter Run

Advanced

Strength

Wendler Cycle 3, Week 2:

Bench Press: 70% x 3, 80% x 3, 90% x 3+
3x 8 weighted Dips, heavy as possible

Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.

Conditioning

Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24?/20?)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.