banner

THURSDAY 190502

Warm-Up:
Individual…

Skip rope 2 minutes
LAX to Plantar Fascia

Group…

Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 2 sec descend

Followed by…

Double-Under Practice x 3-4 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.

 

Strength and Skill:

Five sets of:

Barbell Hip Thrusts x 5 reps @ 2 sec descend
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 2 sec descend
Rest 60 seconds

Take 16 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)


Performance:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

 

Mobility:

Mash Calves/Achilles

LAX to plantar Fascia

Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin