Thursday, November 5th 2015

Thursday, November 5th 2015

 

General Warm-Up:

Jump Rope for :60

Overhead Samson Stretch x :30

T Hamstring Stretch x 10

Jump Rope for :60

Elbow to Instep x 10m

Lateral Lunges x 10

Jump Rope for :60

Prone Windshield Wiper

Supine Windshield Wiper

Jump Rope for :60

 

Specific Warm-Up:

 

Thread the Needle 2 x 5

Wall Press – 2 x 10

Split Curl and Press w/ Dumbbells 2 x 10

 

Strength:

Three Sets of:

Weighted Step Ups w/ Dumbbells x 6-8 reps

Rest :60

Glute Bridge x 10 reps – Hold 10th rep at full extension for :20

Rest :60

Kettlebell Shrugs x 8-10 Reps – Hold top of each rep for :05

Rest :60

 

Conditioning:

“Jerk and Hold It”

10 x Jerk @ 50% + Overhead hold to failure

Row 100m Sprint

Rest :45

8 x Jerk @ 50% + #20 + Overhead hold to failure

Row 100m Sprint

Rest :45

6 x Jerk @ 50% + #40 + Overhead hold to failure

Row 100m Sprint

*At the last rep of each set, hold the bar overhead until unable to support it any longer.  Attempt to hold the bar as long as possible.

 

Supplemental:

Cool Down – Stretch, low intensity aerobic activity or mobility work