May 5

Tuesday, May 5, 2015

FightFit on Thursday night at 7:30pm at MDR.  Friends and family welcome to join for $15!

Prehab

Wrist mobility x 1 minute
Side Plank Leg Raises, 2×10 reps
Bottom of the Squat and Ankle Mobility x 2 minutes
Scapula Push ups, 2×15 reps
Down Dog Calf Stretch x 20 reps

Warmup

Jog 200 meters
Wall Squats x 15 reps
Practice Handstands and progressions x 5 minutes

Notes:  Score your best attempt in free space in Wodify.  If you are still progressing, try holding a tripod and then HEADstand for :30-:60 to practice inverted balance and body position with feet together.

Strength

Back Squats 3-2-2-1-1-1

*Practice bailing in the warmup sets!  This is a skill that everyone should develop.*

Notes:  Start around 75% and build up to a max for the day.  Remember to focus on initiating the squat with your hips and maintaining tension in the hamstrings and glutes!   Feel free to wear a belt if needed.

Fitness Conditioning

As many rounds as possible in 20 minutes of:
5 Burpee Pullups
5 Seated Dumbbell Press
5 Kettlebell Swings

Notes:  Prescribed is pullup bar at fingertip reach, 35/25 dbs and 55/35 kbs.  Scale the pullups by using a lower bar and performing a jumping pullup.  Perform russian swings if needed for mobility or quality movement and intensity.

Advanced Conditioning

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscleups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

Notes:  Kipping is allowed and prescribed is an overhead swing.  Feel free to scale the muscleups to a banded bar variation or Ring Pullups plus dips.

Cool Down

Couch Stretch x 60 seconds each
Wall Extensions, 2×10 reps
PVC Dislocates, 2×10 reps
Pigeon Stretch x 60 seconds each