1 More Day!

Sunday, July 27, 2014

Prehab:

Scapula Push ups
Downdog calf stretch
Gristle
2x 20 second Handstand hold

Warm-up:

Jog 200 meters
10 Jumping Lunges
:20 second Hollow Hold
10 T-push ups
:20 second Mountain Climbers or Grasshoppers
Jog 200 meters

Cool down:

Pigeon stretch
Straddle hold
10 Wall extensions

Fitness

6 minute AMRAP:
10 DB Snatches, alternating
12 Alternating Pistols or Cossack Squats

Rest 3 minutes

6 minute AMRAP:
10 calorie Row
10 Push-Ups

Rest 3 minutes

6 minute AMRAP:
10 Windshield Wipers lying on floor (l/r equals 2 reps)
10 Arch Rocks
10 Hollow Rocks

Rest 3 minutes

6 minute AMRAP:
100m Run
5 Parallette shoot throughs
10 Grasshoppers (l/r equals one rep)

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.