Tuesday, December 1st 2015

Tuesday, December 1st 2015

 

Warm-Up:

Dynamic Upper-Body Warm-Up

 

Wrist Circles

Elbow Circles

Arm Circles

Over and Backs

Arm Corkscrews

Hip Circles

Box and Bends

 

Movement Prep:

Cat/Cow Position x 10

Hip Rotations x 20

Dead Bugs x 20

Thread the Needle x 10

Segmented Glute Bridge x 10

 

Strength:

 

Four sets. Rest as needed. Gradually increase load on weighted movements

 

1 Arm DB Row – 8-10 reps p/arm

Rest :45

T Push-Up – 8-10 reps

Rest :45

GHD Sit-Ups – 10-12 reps

Rest :45

Barbell Good Mornings or Back Extensions- 10-12 reps

Rest :45

 

Conditioning:

10-1 Power Clean 185/135

:30 Ring Support between each rung

 

 

Supplemental:

50 Reps Strict Toes-to-Bar