March 19

Thursday, March 19, 2015

Prehab:

Downdog ankle stretch, 20x
Banded hip extension, 30 seconds each
Lat activations, 10x (vary position)
Bar taps, 10x
15 Scapula Push ups
Samson stretch, 30 seconds each

Warm-up:

500 meter Row
10 Inchworms
10 Pike sit ups
20 Reverse lunges
20 Hollow rocks

Cool down:

2X
10 Xiaopeng Forwards
10 Jefferson curls
10 Reverse snow angels (weighted)

Fitness Strength

Every minute for 15 minutes:
Minute 1:  10 Pistols or progression (5 each)
Minute 2:  Front lever progression x :20
Minute 3:  Inchworm to Hollow Hold x 2 reps at :05 in each position

Notes: Scale for the pistols today is to stand on a box as high as you can, while maintaining the ability to touch the ground.  Scale up by holding a PVC or light barbell overhead.  Use a band for the front lever and focus on straight arms and using the lats to press down.

 Hold your best pike stretch and extended hollow for :05 in each position.

Fitness Conditioning

7 Rounds:
1 Rope Climb
250’ Shuttle run (5×50’)
10 Dumbbell Snatches, alternating
250’ Shuttle run (5×50’)
-18 min cap-

Notes:  Prescribed is legless to 15’ with 50/35 dbs.  Scale to using your legs or performing 2 rope lowers each round.