Thursday, September 8, 2016
Warming up for those jumping lunges
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 90 seconds for 18 minutes (4 rounds)
Min 1: 5-7 Strict HSPU’s
Min 2: Handstand Walk max distance in 45 seconds/20-30 Shoulder taps
Min 3: Around the world walk on boxes, one time each direction for more advanced.
Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups.
Conditioning
Three 4 minute Rounds for total Rounds and Reps:
8 Rounds:
5 Power Cleans
20 Jumping Lunges
Notes: L1: Hang Power Cleans 45/35 or DB’s 15/10, Scale Jumping lunges as needed to step back lunges.
L2: 75/55
Rx: 135/95
Rx+: 155/105
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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