February 17

Tuesday, February 17, 2015

Prehab:

Wrist mobility, 1-2 minutes
Gristle/Groiners, 2 minutes
Super rack stretch, 1 minute each
Monster walks, 10 each direction

Warm-up:

20 Mountain Climbers
10 Squats
10 T-push ups
:30 second Plank hold
5 Hang Power Clean
5 Pause Front Squat

Cool down:

Jog “easy” 400 meters
Pigeon stretch, 2 minutes each
Straddle stretch, 2 minutes
Cobra stretch, 1 minute

Fitness and Advanced Strength

A. 3 x Max Effort L-sit while warming up Front Squats

B. Every 90 seconds for 12 minutes, perform the following Front Squat reps: 3-3-2-2-1-1-1

Recommended:  70%-75%-80%-85%-90%-95%-95%+

Notes:  Back to the parallettes for Lsits, prioritize locked out knees, feet together and pointed toes.  Hold your feet as high as you can, it is ok to scale by using benches or something higher to allow you to let your feet fall below parallel if needed (but knees locked out!).

Fitness Conditioning

6 Rounds for time:
2 Wall Walks
1 Rope Climb OR 3 Rope Lowers
8 Toes to Bar
-15 min cap-

Notes:  Prescribed is nose to wall and 15’ rope climb.  Scale the wall walks by performing 10 Plank ups (DEMO) per round if needed.  Perform the most challenging rope lower scaling options, click HERE for demo.  If you have hand or shoulder mobility issues, perform tuck-ups for the toes to bar.

Advanced Conditioning

3 Rounds for time:
3 Rope Climbs, 15’
20 meter Handstand Walk
15 Toes to Bar
-15 min cap-

Notes:  Think about this workout being more for quality than for time.  Anchoring is allowed on the rope climbs and be sure to place your hands in the same place you came down for the HS walk.