March 3

Tuesday, March 3, 2015

FastFit classes start this week!  30 minute conditioning only classes:  Noon at MDR and 1pm at Venice…tell your friends and co-workers!  First class is free!

Prehab:

20 Reverse Snow Angels
10x Cat/Cow Stretch
10-15 Scapula Push ups
10 Lat Activations (vary grip)
10 Seated Leg raises

Warm-up:

Jog 400 meters
10 Bar taps
:30 second Hanging Chair sit
10 Planche Push ups
2 Wall Climbs
:30 second Handstand or Plank hold

Cool down:

Foam roll, glutes, quads, calves

Fitness and Advanced Skill

Every minute, on the minute, for 12 minutes:
Minute 1 – V outs x 8 reps
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups or Seated DB Presses x 8-10 reps
Minute 4 – L-Sit x 20-30 seconds cumulative

Notes:  Focus on virtuosity!  Supinated grip means palms facing away, if you cannot perform strict pullups yet, perform negatives by jumping to the top and lowering slowly.  Use a band if needed for this as well.  Feel free to use an increased or decreased range of motion for the HSPU.

Fitness Conditioning

Three sets of:
Row 500 Meters
15 Box Jump-Overs
10 Russian Kettlebell Swings
10 Pull-Ups
Rest 1 minute
-20 min cap-

Notes:  Prescribed is 24”/20” and 70/55 kbs.  Scale the row distance and pullups to ring rows if needed.

Advanced Conditioning

Two Rounds of:
Row 1000/750 Meters
30 Box Jump-Overs (24?/20?)
20 Deadlifts (225/155 lbs)
20 Chest to Bar Pull-Ups
Rest 2 minutes
-20 min cap-

Notes:  Be sure to reduce the reps or weight to make the time cap!

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