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TUESDAY 191210

Warm-up:

Individual…

Crossover Symmetry
15 Waiter Bows

Group….

Coaches Choice to prep

***On the first day of Christmas my coaches gave to me…..a new strict press PR.

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

 

Strength and Skill:

Build to a Heavy Single Strict Press

Take 15 minutes to complete.

Fitness:

Ascending Ladder for 10 Minutes:
3 Strict DB Presses, 100 Meter Run
6 Strict DB Presses, 100 Meter Run
9 Strict DB Presses, 100 Meter Run

Performance:

Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

**If raining sub 30 Double Unders for the run.

Mobility:

LAX to shoulders and traps
Roll Posterior
Mash Quads

 

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