Thursday, August 18, 2016
#HSPUs
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every minute for 18 minutes (6 rounds)
Min 1: 7 Strict Handstand Pushups
Min 2: 30 Second Handstand hold
Min 3: 20 shoulder taps
Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. Do shoulder taps in plank if you cannot do them against the wall.
Conditioning
For time:
3 Rounds:
400 meter Run with a sandbag
21 KB Swings
12 Chest to Bar Pull-Ups
Notes: 18 minute cut-off
L1: 30lb sandbag, 12/8kg kb, Ring Rows
L2: 50/30lb sandbag, 16/12kg kb, banded pull-ups
Rx: 70/50, 32/24kg kb
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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