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Tuesday, July 22, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab:

Theraband Routine
Monster Walks
Bird Dogs

Warm Up:

Run 400 m
2x’s:
5 Burpees
10 KB Swings
10 Goblet Squats
10 Situps

Cool Down:

Cat/Cow Stretch
Down Dog Calf Stretch
Banded Lat Stretch

Fitness

Strength:

Three sets of:
Back Squat x 8-10 reps
Rest 45 seconds
GHD Hip extensions x 10-12 reps
Rest 45 seconds
Hollow Hold x 45 seconds
Rest 45 seconds

Conditioning:

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Notes:  Scale the reps to make sure you can finish the reps within a minute each round!

Advanced

Strength:

Every minute, on the minute, for 12 mintues:
Minute 1 – 1-4 reps of: Strict Muscle-Up
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Notes:  Most people should perform the strict muscleups with a spotter and attempt to perform 2-3 reps with full rom, including turnout at the bottom.  Be sure to control the negative portion of the movement as well and hit all the same positions on the way down.

  This will get you strong!  If you do not have a spotter, perform 5 challenging Muscleup Ring Rows.  Use the Handstand Walking progression if you are still struggling with the falling aspect.  

Conditioning:

Four sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes

-25 min cap-

Notes: If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.  Feel free to use a banded setup for both the bar muscleup and strict handstand pushup if possible.