Tuesday, June 16, 2015

Sam Fu and Blaire going head to head with 100m sprints in PCFU track class!

Prehab

Theraband Routine, 2 x 10 reps each
Foam Roll Legs, calves, lats x 6 minutes
Cat Stretch x 15 reps (pulse in and out of the stretch)

Warmup

Jog 200 meters
Alternating Tabata Arch/Hollow Hold (4 minutes total)

Strength/Skill

10-12 minutes to review and setup Kipping Pull Up Progressions:

Notes: This will be to help newer athletes with their kipping pull-up progressions, but also for advanced athletes to practice their form.  Everyone can and should practice perfect arch to hollow swings. Establish scale for the workout and remember advanced athletes will be performing 100 reps in the workout, so scale as needed and don’t overdo this skill portion.

Conditioning

“Bradley”
10 rounds for time of:
Sprint 100 meters
10/5 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

-25 min time cap-

Notes: RX+ is 10 Pull Ups per round, scaled is 5 reps per round.  Include banded pull ups or ring rows as needed.

Cool Down

Pec Stretch x :30 each
Wall Extensions, 2×10 reps
Calf Stretch x :60 each
Pike Stretch x :60