April 20

Monday, April 20, 2015

7:30pm MDR, Steve’s favorite class!

Prehab

Posterior chain flossing, 1 minute each
Super rack stretch with Barbell, 1 minute each
Groiners, 30 seconds each
Fire Hydrants, 15 each direction, each leg
Scapula Pushups, 2×15 reps

Warmup

Row 2 minutes
15 Wall Squats
15 Behind the Neck Press
10 Pause Front Squats
10 Deadlifts, slow
10 Hang Power Cleans

Strength

Every 90 seconds for 12 minutes perform Hang Power Clean x 3 reps

Notes:  Advanced athletes should start around 60% and work up to the heaviest set for the day.  Ideally you will not put the bar down between reps, but if you do, reset as quickly as possible.

Conditioning

21-15-9 reps:
Row for Calories
Dumbbell Hang Squat Cleans
-10 min cap-

Notes:  Prescribed is 50/35 Dbs for advanced and 35/25 for fitness.  Make sure you stand up (full hip extension) on each rep of the cleans.  Scale to allow for quality movement and high intensity!

Midline Strength

Alternating “Tabata”
Hollow Hold and Abmat Situps

Notes:  Alternate movements during the :20 working sets for a total of 4 sets each or 4 minutes.

Cool Down

Couch Stretch x 60 seconds each
Theraband Routine x 15 reps each
Calf Stretch x 60 seconds each
Plow Pose x 60 seconds