February 5

Thursday, February 5, 2015

Nutrition and Prehab PCFU classes tonight at Venice.

Prehab:

Wrist mobility
10-15 PVC Dislocates
Gristle/Groiners/Samson stretch

Warm-up:

100 feet of each:
Bear crawl
High skips
High knees
Butt kickers
Carioca

Cool down:

Calf stretch
Couch stretch
Reverse plank

Fitness Strength

1. Every Minute on the minute for 9 minutes, perform the following rep scheme for handstand pushups:  5-4-3-2-1-2-3-4-5

Rest 2 minutes

1. Every other minute for 6 minutes (3 sets), perform 3-4 Skin the Cats

Notes:  Same as the last two weeks, lets keep making those incremental improvements!  For part A, change the range of motion as you go, so the higher reps are a shorter range of motion, up to a challenging range of motion for the single rep.  For part B, focus on keeping your arms straight throughout the entire movement.  Use a spotter if needed.  Prescribed is straight arms and straight legs throughout.

Conditioning

500 meter Row for time
Rest 3 minutes
800 meter Run for time
Rest 3 minutes
500 meter Row for time
Rest 3 minutes
800 meter Run for time
-20 min cap-

Notes:  Score each of these separately.  Do not game these efforts, especially that first 500 meter row, go for a PR and then deal with the rest of the workout.  This timecap will be challenging to hit if you are not a fast runner.  Feel free to scale the distance down as needed or make it as far as possible.

Advanced- Active Recovery Day!

Mobility and Maintenance

* Choose 1-2 Back Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 1-2 Upper body (shoulder, wrist) Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 2-3 Lower Extremity mobility drills (hips, ankles, knees) from our Physical Therapy video Library 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.