Patient Grasshopper

Sunday, August 17, 2014

Prehab:

20 Scapula Push ups
Ankle mobility/calf stretch/calf raises
Gristle/Groiners
Theraband routine

Cool down:

Couch stretch
Straddle stretch against the wall, 2 minutes
10 Wall extensions

Warm up:

20 Jumping Jacks
20 Mountain Climbers
20 Walking lunges
10 T-Push ups
10 Burpees
200 meter run

Fitness

Conditioning

4 Rounds for time:
20 Grasshoppers (l/r equals one rep)
200 meter DB/KB Farmer carry
20 Triple Unders or 40 Double Unders or 80 Single Unders
20 DB/KB Hang Power Cleans
20 Dips or Pushups
20 Walking Lunges with DB/KB
20 Calorie Row
-40 min cap-

Notes: Use the heaviest KB/DB that you can perform the cleans with. New athletes should scale the reps and rounds down as needed.

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.