Wednesday, November 26, 2014
5 Inch Worms
10 Seated Wall Extension
Plank, 1 minute
10 Side Plank Leg Raises, each side
10 Hip Bridges, each side
10 Bird Dogs, each side
Split up into Fitness and Advanced for further warm up
Row 500m easy
20 minutes or 3-4 sets of:
Deadlifts x 3-5 reps
Evil Wheels x 8-10 reps
Notes: Rest as needed between sets. Advanced athletes should work up to a new 3 rep max. For the Evil wheels, ideally, set up a bar with small metal plates. Scale the range of motion as needed, but maintain your back position and straight arms!
Take 20 minutes to build up and perform 6 reps at 85-90% of your 1 rep max Clean & Jerk
Notes: Try to rest no more than 2 minutes between your last 6 heavy reps. If you are feeling good, go for a new PR!
Fitness and Advanced Conditioning
20 minute Amrap:
5 Handstand Pushups
10 Pistols, alternating
Notes: Prescribed is full range of motion, kipping is allowed. Scaling suggestion for new athletes is to perform 15 minute amrap of: 10 seated DB press, 10 air squats and 10 pullups or ring rows.