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FRIDAY 171215

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

15 Dislocates

10 Good Mornings

Bear Crawl Down

Backwards bear Crawl back

10 Yoga Push ups

45 Sec Handstand hold or 3 Wall Walks

Review the Strict Press

 

***On the 6th day of Christmas our coaches gave to you, a new strict press PR and a chance to dance with Karen.

Strength and Skill:

Five or Six sets of:
Shoulder Press @ 2 sec descend
Rest 2 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Take 14 minutes to complete.

 

Fitness:

5 Rounds for time:

100m Run
5 Burpees
10 Goblet Squats

14 minute time cap

Performance:

“Karen”

150 Wallballs for time. (20/14)

 

Mobility:

Mash Quads

LAX to Glutes

Roll Posterior

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