Wednesday, July 29, 2015

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Prehab

Monster Walks x 10 each direction
Bottom of the Squat x 2 minutes
Wall Extensions x 15 reps
Theraband Routine x 15 reps each position

Warmup

200 meter Jog
100 foot Bear Crawl
5 inchworms
15 Wall Squats

Strength

Back squat – Work up to a heavy set of 4

Notes: Make sure the hip crease is below the knees before you stand up. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

12 Min AMRAP
20 DB Snatches, alternating
20/10  Push Ups
200 Run

Notes: RX+ is 50/35, Rx is 35/25 and 20 for men and 10 for ladies for both.  Be sure to scale the Pushups to prioritize full range of motion and quality movement.  The goal should be an unbroken set on the first round or two of pushups, so scale with bands or reps as needed.

Cool Down

2 Rounds:
Lat Stretch x :30 each Side
Reverse Plank x :30

Notes:  If you struggle to pull your shoulders back and squeeze your glutes, perform this with your hands elevated on a bench.