Happy MLK Day!

Monday, January 19, 2015

Happy MLK Day!  We have a limited schedule today and don’t forget to bring a friend of family member! 

Prehab:

Ankle/Wrist mobility
Samson stretch, 1 min each
15-20 Scapula Push ups

Warm-up:

Jog 200 meters
5 Inchworms
10 Jumping Squats
15 Sit ups
20 Mountain Climbers
:45 second plank hold

Cool down:

10 Wall extensions
Calf stretch
Doorway stretch

Fitness Strength

Every 2 minutes for 16 minutes perform the following:

4 Broad Jumps as far as possible
6 Reverse lunges, alternating with Kettlebells/Dumbbells

Notes:  Perform both movements back to back and then rest until the next set.  For the broad jumps, we want to focus on exploding and landing in a quality position.  Work up to the heaviest weight possible with quality form for the lunges.

Conditioning

Run 400 meters
30 Dumbbell Snatches, alternating
30 Burpees
Run 400 meters
30 Pushups
30 Situps
Run 400 meters
-16 min cap-

Please note prescriptions below:

Friends and Family:  Depending on strength and comfort, nothing over 35/25 dbs

Fitness:  50/35 dbs, but scale as needed

Advanced:  55/35 kbs, dips for pushups and V-ups for situps

Congrats on all your PR’s last week!