Congrats Steve and Lindsay!

Friday October 17, 2014

Prehab:

5 Calf Raises per leg
10 PVC Dislocates, Slow
Gristles and Groiners, 10 each leg

Warmup:

10 Russian Step Ups, 5 each leg
30 sec Double Unders or Singles
10 Hand Release Pushups
30 sec Double Unders or Singles
10 Hand Release Pushups
10 Box Jumps

Cooldown:

Calf Stretch, 45 sec each
Hang from Bar, 45 sec
Doorway Stretch, 45 sec
Pike or Straddle Stretch, 1 min

Fitness

Strength

20 minutes to establish 3 rep max Press and Push Press

Notes:  Same as last week, perform at least 4 sets of each movement, working up to heavier than last week for each.  If you hit failure before performing 4 sets, reduce the weight and finish the sets.

Conditioning

5 Rounds for time:

30 Double-Unders or 90 Singles
10 Burpee Box Jump-Overs (24/20)
10 Pullups

-20 min cap-

Notes:  Scale the Dus according to your ability and maintain quality movement.  Scale the pullups to ring rows if needed.

Advanced

Strength

20 minutes to build up to 1 rep max for
Front Squat + Jerk complex

Notes:  Same as last week, perform at least 8 sets, build up to heavier than last week.  Between sets, start setting up and figuring out what you will be performing for the muscle-ups.

Conditioning

Every minute, on the minute, for 24 minutes (8 sets):

Minute 1 – 30 Double-Unders + 10 Pull-Ups

Minute 2 – 10 Burpee Box Jump-Overs (24/20)

Minute 3 – 12 Push Press (115/75 lbs)

Notes:  Try to stay as prescribed for as long as possible and scale once you fall off.  Do not start by scaling to what you think you can perform.