Blue skies rule the day! (Photos and winners coming soon!)

Sunday, October 26, 2014

There will be no morning classes due to the PCFWC! Only classes at Venice in the evening.

Prehab:

Downdog ankle/calf stretch
Pigeon stretch
Keg drill
Scapula Push ups, 15-20 reps

Warm-up:

Jog 200 meters
20 Walking Lunges
15 Pike Sit ups
10 Inch worms

Cool down:

Pigeon stretch
10 Wall extensions
10 Jefferson Curls

Fitness Conditioning

Perform 30 reps of each with a 200 meter run between each movement:

Russian Step ups, alternating, each leg is one rep
Jumping Chest to Bar Pullups
Hang Power Cleans
Push Press
Weighted Walking Lunges
Weighted Hip Extensions
Weighted Situps
Wall Balls
Burpees
-40 min cap-

Notes: Prescribed is 35/25 Dbs and 20/14 Wall ball and using plates or boxes to setup the jumping C2B so the pullup bar is just below your wrist. For the Hip extension and situps only use one Db.Scale reps and weight as needed to maintain continual movement!

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.