Thanksgiving Eve

Wednesday, November 26, 2014

PreHab

5 Inch Worms
10 Seated Wall Extension
Plank, 1 minute

Warm Up

2 Rounds:
10 Side Plank Leg Raises, each side
10 Hip Bridges, each side
10 Bird Dogs, each side

Split up into Fitness and Advanced for further warm up

Cool Down

Row 500m easy

Fitness Strength

20 minutes or 3-4 sets of:

Deadlifts x 3-5 reps

Evil Wheels x 8-10 reps

Notes:  Rest as needed between sets.  Advanced athletes should work up to a new 3 rep max.  For the Evil wheels, ideally, set up a bar with small metal plates.  Scale the range of motion as needed, but maintain your back position and straight arms!

Advanced Strength

Take 20 minutes to build up and perform 6 reps at 85-90% of your 1 rep max Clean & Jerk

Notes:  Try to rest no more than 2 minutes between your last 6 heavy reps.  If you are feeling good, go for a new PR!

Fitness and Advanced Conditioning

“Mary”

20 minute Amrap:

5 Handstand Pushups

10 Pistols, alternating

15 Pullups

Notes:  Prescribed is full range of motion, kipping is allowed.  Scaling suggestion for new athletes is to perform 15 minute amrap of: 10 seated DB press, 10 air squats and 10 pullups or ring rows.

Virtuosity.