February 10

Tuesday, February 10, 2015

Prehab:

Monster walks, 10 each direction
10 Banded squats
Super rack stretch, 30 seconds each
20 Reverse Snow angels

Warm-up:

Jog 400 meters
10 Squats
10 Burpees
5 Hang Power Cleans
5 Pause Front squat

Cool down:

50 Abmat Sit ups
Cobra stretch, 30 seconds
Pigeon stretch, 2 minutes each

Fitness and Advanced Strength

1. Max effort Hanging L-sit x 3 sets, while warming up Front Squats

1. Every minute on the minute, 8 minutes:  Front Squat x 3 reps

Notes:  Same as last week!  Lets attempt to make incremental improvements on our L-sits and 5% heavier on the squats.  For the hanging Lsits, prioritize locked out knees, feet together and pointed toes.  Hold your feet as high as you can, try not lean back too much and keep your chin tucked..  Those using percentages should attempt to use 80-85% for all sets.

Fitness Conditioning

4 Rounds:
15 Kettlebell Swings
15 Dips
100 meter sprint
-15 min cap-

Notes:  Prescribed is 55/35 and ring dips.  Scale the Kbs to russian style for those with mobility issues or new athletes.  Dips can be scaled to bench dips or pushups if needed.

Advanced Conditioning

“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
-15 min cap-

Notes:  Prescribed is squat cleans and lockout at the beginning and end of each rep for the dips.  A good scale and very different experience is to perform this with power cleans.