Friday

Friday, December 12, 2014

Prehab:

Reverse Snow Angels, 10 reps, Slow
Active Hang, 30 sec
Banded Super Rack, 30 sec

Warmup:

2 Rounds:
8 T- Pushups
10 Strict Shoulder Press (1 set in front, 2 set Behind the Neck)
10 Tuckups
10 Push Press

Cooldown:

Overhead Band Distraction, 30 sec each
German Hang, 30 sec
Reverse Plank Hold, 30 sec
Band Lat Stretch, 30 sec each

Fitness and Advanced Strength

Five sets of Push Press x 3 reps

Notes:  Rest as needed between sets. Work up to a 3 rep max for the day.

Fitness Conditioning

Every 8 minutes, for 24 minutes (3 sets), for times:

Row or Run 1000 Meters
10 Burpee Pullups
20 Dips or Pushups

Notes:  Prescribed is rowing, pullups with the bar just out of fingertip reach and dips.  Scale the run/row distance down if needed to get in the other work and at least a 1 minute rest between rounds.

  Perform jumping pullups if needed for the burpees.  

Advanced Conditioning

Every 8 minutes, for 24 minutes (3 sets), for times:

Row 1000 Meters
10 Muscle-Ups
20 Push Press (175/115 lbs)

Notes:  Scale the row distance, reps and weight as needed each round to get at least 1 minute rest each round.  If you cannot perform Mus yet, scale by performing 10 hip to ring pullups and 10 dips