Friday, July 3, 2015

Prehab:

Reverse Snow Angels, x20
Downdog Calf stretch, x20
Cat stretch, 1 minute
Samson stretch, 30 seconds each

Warm-up:

2 rounds:
Jog 200 meters
10 Push ups
10 PVC Overhead Squats
10 GHD Sit ups

Strength

Push Press – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 70%, 80% and  3 + reps at 90%.

Notes:  IF YOU PERFORMED 3+ REPS Last time please add 5lbs to your 1RM then take your percentage off of that number. If you did not please keep your 1RM the same. Make sure on the last set you complete as many reps as you can (safely at 90 percent). Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms.

Conditioning

12 Min AMRAP
8 Hang Power Snatch
10 Toes to Bar
200M Run

Notes: The RX+ weight is 115/75 for the Hang Power Snatches. RX Weight is 75/55 Lbs. Please do not compromise good for and technique for heavier weight. If you cannot perform toes to bar then please substitute V-Ups in its place.

Cool down:

2 rounds:
15 GHD Hip extensions
Xiaopeng Forwards, 5 each side
Pike stretch, :30 seconds