Friday, July 10, 2015

Prehab:

Theraband routine, 15 reps each
Downdog calf stretch, 20x
Hip extension with band, 30 seconds each
Bottom of squat, 1 minute

Warm-up:

2 rounds:
Jog 200 meters
10 Push ups
10 PVC Overhead Squats
1 minute Double unders

Strength

Push Press  – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%. .

Notes:  IF YOU PERFORMED 1+ 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 95 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

4 Rounds
12 Overhead KB Lunges (6r/6l)
12 Box Jumps
24 Double Unders

Notes:  The RX+ Weight for the lunges is 32/24kg, RX is 20/16kg. Dumbbells maybe substituted if you cannot hold a kettlebell overhead. Box Jump height for both RX+ and RX is 24’/20’. If you cannot perform double unders please complete 50 Single Jumps.

Cool down:

2 rounds:
15 GHD Hip extensions
10 Reverse Snow Angels
Calf stretch, 15 seconds each