March 8

Sunday, March 8, 2015

Don’t forget, we “spring ahead” 1 hour!

Prehab:

Gristle/Groiners, 2 minutes
Samson stretch, 1 minute
Leg swings, 10 each direction
Foam roll IT band

Warm-up:

Jog 200 meters
:30 second Hollow hold
100 ft. Bear Crawl
:30 second Arch Hold
20 Reverse Lunges
15 Tuck ups
10 Burpees

Cool down:

Calf stretch, 1 minute each
Foam roll back, quads, glutes

Fitness Conditioning

“Michael”
3 Rounds:
800 meter Run
50 Situps
50 Back Extensions or Arch Ups
-then, until 35:00, perform an amrap of the following:
10 Turkish getups (5l/5r)
10 Weighted Box Step-ups
50’ Db Bear Crawl

Notes:  This will be scored as two workouts.  Prescribed is abmat situps and ghd back extensions for “michael” and 35/25 dbs for the second part.  If the ghds are taken, perform archups.  The stepups and bear crawl are with 2 dumbbells.

Advanced- 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.