April 18

Saturday, April 18, 2015

Prehab:

Super rack stretch, 30 seconds each
Monster walks, 10 each direction
15 Banded squats
Wrist mobility
Samson stretch, 30 seconds each

Warm-up:

Row or run 400 meters
5 Inchworms
12 Reverse Lunges
10 Pike sit ups
:30 Handstand hold or plank hold
5 Good mornings
5 Strict press
5 Pause Front squats

Cool down:

Calf stretch, 30 seconds each
10 Wall extensions
Couch stretch, 1 minute each
Straddle, 1 minute

Strength

Alternate every minute for 14 minutes:
Even:  Front Squats x 2 reps
Odd:  3-5 Strict Handstand Pushups

Notes:  For the squats, start around 65% and build up to a max for the day.  For the hspu, start with an easy range of motion and increase the range of motion each round.

 For advanced athletes this will include a deficit.

Partner Conditioning

8 Rounds for time:
Row 250 Meters
15 Kettlebell Clean and Push Press
Run 200 meters
-24 min cap-

Notes:  Partners alternate each movement.  Prescribed is two 35/25 kbs.  Scale down to dumbbells if needed.