Friday, December 2

December 2, 2016

 

Friday

 

Stages of Mobility(Short Version)

9 Mins Mobility
Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)
-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.
1) ''Sink in between the shoulders''. Either on the wall or by using a box.
2) Roller foam = Lower back and Thoracic spine stretch.
3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

 

Overhead Squat (1 x 1)

12 mins TC
5 reps@ 55%
5 reps@ 65%
THEN
5 reps@ 75%
3 reps@ 85%
1+ reps @ 95% 1RM Overhead Squat

 

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

*Rx standard for female athletes;
-14lbs Wall Ball, 53 lbs Barbell skills

*20'' Box Jumps is the standard for both male and female athletes.

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