May 1

Friday, May 1, 2015

Prehab:

Super rack stretch with band, 30 seconds each
Posterior chain flossing, 30 seconds each
10-15 Bar taps
Bottom of squat, 2 minutes
Samson stretch, 30 seconds each

Warm-up:

Row 2 minutes
Groiner stretch, 30 seconds
10 Good mornings
10 Press
5 Pause front squats
5 Thrusters

Cool down:

Foam roll back, IT band, lats and quads

Conditioning

“2015 Masters Qualifier Event 3”
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
-25 min cap-

Notes:  Prescribed is 65/45.  This is an advanced workout due to the volume of Thrusters and pullups.  A good scaling option would be 30 thrusters and 20 pullups.

Strength

3-4 sets of:
6 Good Mornings, slow down, fast up
10 Reverse Snow Angels with light weight
Rest 60 seconds between sets

Notes:  Perform the above with the remaining class time.  For the good mornings, focus on maintaining a tight lumbar spine and tension in the hamstrings.  Go heavier than last week.