Wednesday, September 9, 2015

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Gymnastics Class at MDR at 8:30pm!

Barbell Club programming, Stephen working that shoulder strength!

Prehab

Theraband Routine x 15 each
Cat Stretch x :60
Foam Roll x 5 minutes

Warmup

:30 Jumping Jacks
15 Scapula Pushups
15 Tuckups
:30 Hollow Hold
10 Burpees
10 Strict Press
10 Push Press

Strength

Work to a heavy Push Press or Push Jerk

3x 2 reps @ 75%
3x 2 reps @ 80%
3x 1 rep @ 85%

Notes: Please focus on keeping a nice upright torso and being explosive through the hips. If you have overhead mobility issues, perform the push press.  For the jerk, start light to work on footwork and getting underneath the bar.  Rest about 2 minutes between attempts.  Advanced athletes may setup the blocks for safety and convenience with heavier weights.

Conditioning

8 min Amrap:
3-6-9-12-15…
Pull Ups
Shoulder to Overhead

Notes: Increase reps by 3 until time is up. RX+ is Chest to bar and 115/75.  RX is 75/55lbs and regular pullups. If you cannot perform a pull up please substitute ring rows.  

Cool Down

Xiaopeng Forward circles x 10 reps each
Foam Roll Lats and back x 5 minutes