Sunday, October 11, 2015

Epic family photo. We have so much love for you all 🙂

Prehab

12 single leg calf raises
1:00 hold bottom of the squat
12 PVC dislocates

Warmup

Review points of performance for KB swing with focus on hip hinge vs. squatting.

Conditioning

1600m Run
20 KB Swings
16 KB Sumo Deadlift High Pull
12 KB Push Press (6L, 6R)
800m run
20 KB Swings
16 KB Sumo Deadlift High Pull
12 KB Push Press
400m run
20 KB Swings
16 KB Sumo Deadlift High Pull
12 KB Push Press
200m run
20 KB Swings
16 KB Sumo Deadlift High Pull
12 KB Push Press
Sprint 100m
-35 minute cap­­-

Notes: RX weight is 55/35, scale for constant movement. Newer athletes & athletes with mobility issues perform Russian KB swings.

Cool Down

Down dog stretch calves 1:00
Foam Roll Glutes 1:00 each side