Holiday Weekend

Friday, August 29, 2014

Prehab:

Calf/ Wrist Stretches
Overhead Band Distraction
Leg Swings
Fire Hydrants

Warmup:

200M Run
10 PVC Dislocates
10 Jumping Lunges
10 PVC BTN Press
10 Squat Jumps
10 PVC OHS
10 Burpees

Cooldown:

Doorway Stretch, 30 Sec
German Hang, 30 Sec
5 Jefferson Curls, Slow and Pause at Bottom
Calf/ Wrist Stretches

Fitness

Strength

Four sets with 60 seconds rest between movements:

Overhead Squat x 6-8 reps
Single Leg Kettlebell Deadlift x 6-8 reps each leg
Plank from Elbows x 60 seconds

 Notes: For the OHS, prioritize shoulder positioning over depth. If you cannot perform a full depth squat, use a barbell and pause in your best squat position for each rep.

 Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

14 Dumbbell Snatch, alternating
14 Tuck-ups
28 Double Unders

Notes: Recommended DB snatch weight is 50/35. If you cannot perform Dus, perform as many reps as possible in 60 seconds each round or 75 singles.

Advanced

Strength

Every two minutes, for 16 minutes (8 sets):Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Conditioning

Five rounds for time of:

3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

-20 min cap-

Notes: This is a very advanced workout, be sure to scale this to finish in the time cap and reinforce quality movement! Do not consistently fail or perform reps that are mechanically unsound, such as one elbow over one at a time on the muscleups. Scale the muscleups to bar muscleups, the HSPU with a banded harness or piked variation with full range of motion.