January 24

Saturday, January 24, 2015

Prehab:

Posterior chain flossing
Monster walks
Scapula push ups

Warm-up:

Jog 200 meters
10 Squats
5 Jumping squats
10 T-push ups
5 Burpees
10 Lat activations
5 Strict pull ups (or 10 Ring Rows)

Cool down:

Calf stretch
Couch stretch
10 Wall extensions

Fitness Strength

Back Squat 5×5

Notes:  Build up over each set to your heaviest set of 5 reps.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 85% on the  sets, but remember quality first!

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
1 rep @ 90-95%
3×5 reps @ 85%
Rest 2:00-2:30 between sets

Notes:  Prioritize quality movement above all else!  For the sets at the end, do not take longer than 2 seconds at the top between reps.

Team Conditioning

In teams of 3, with only one person working at a time, complete:

100 meter plate carry each
75 Pullups as a team
2×100 meter plate carry each
100 Burpee Box Jumps as a team
3×100 meter plate carry each
150 Pushups as a team
4×100 meter plate carry each
-22 min cap-

Notes:  Prescribed is 45/25 for the plate carry and 24”/20.”  You may split up the reps anyhow, including the runs, meaning if someone wants to run multiple laps, that is fine, as long as each team member performs the proper number of runs.  If any advanced athletes want to perform this workout in a team of 2, they still have to perform the same amount of running!  That means 300/600/900/1200 meters total each round.  Newer athletes can scale to ring rows and burpee broad jumps if needed.