Take Care of Your Hands!!

Tuesday, October 21, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Courtneyrose at 8pm at Venice for her stretching class!

Prehab

Ankle DROM
Bird Dogs
Wrist DROM
Banded Super Rack Stretch

Warm Up

Run 100 m
5 Knees to feet
10 DB Burpee Deadlift
10 DB Hang Clean
10 DB Push Press
Row 200 m

Cool Down

German Hang
Banded Lat Stretch
Jefferson Curl

Fitness and Advanced

Strength

20 minutes to perform Four sets of Tempo Front Squat x 5-6 reps
*Practice your freestanding handstand progressions between sets*

Notes:  Same as last week again!  Move up in weight by 5%.  This is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Conditioning

Complete as many rounds and reps as possible in 7 minutes of:
5 Power Cleans
10 Burpees Over the Barbell
100 meter Run

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes of:
10 Push Press
15 Pull-Ups
200 meter Row

Notes:  Prescribed weight is 135/95 for power cleans and Push Press.  Newer athletes may use Dbs.

Lots of pull-ups this week already so be sure to take care of your hands before tearing. I like to shave my hands about once a week, not more to keep some callus, then apply a balm nightly to help with sensitivity. Remember, tearing is an injury and only leaves you in pain and isn’t cool man!

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