Thursday, January 21st 2016

Warm-Up:

Lunge x 20m

OH Dumbbell Lunge x 20m

Toe Pulls x 10m

High Leg Kicks x 20m

Elbow Circles x 10

Arm Circles x 10

 

Movement Prep:

3 sets:

Scapular Pull-Ups x 5

Scapular Push-Ups x 5

Overhead Dumbbell Shrug x 5

Ring Row x 7

 

Strength:

Pull-Up – 3-Point Isometric Holds

5 Sets of 5 to 15 seconds at each position.  If able, complete 3 strict pull-ups, then begin timed holds after the top of the 3rd rep

Pull chin over the bar, lower a quarter of the way down and hold for prescribed seconds.  Then lower halfway down and hold for prescribed seconds again.  Then lower three-quarters of the way down and hold for the prescribed seconds.

 

Conditioning:

20-15-10-5

Kettlebell Snatch

Toes to Bar