Warm Up
Mobility - Pattern of Strength Dynamic Flexibility - M&W: Add Booty Bands T&TH: Add Jump Rope Activation & Movement Drills M - 20 -10 Static Holds of: A1 - Lunge Stance Hold, A2 - 3/4 Push Up Hold T - 4 Rounds of: A1- 15 Air Squats, A2- 15 Dowel Hollow Rocks W - 20 - 10 A1 - Squat Stance Hold, A2 - Band Row Hold TH - 4 Rounds of: A1- Side Plank Hold R&L, A2- 10/10 Band Core Rotation (R&L) Strength Week 3 of 3 weeks of: 7x 5 (add weight from last week) M - A1 - DB Front Rack Squats A2 - Single Arm Rows (use bench or box) T - A1- Stability Ball Single Arm Chest Press A2- DB Alternating Arm Shoulder Press A3- 20 Sit Ups W - A1 -2DB Single Leg Dead Lifts A2- Pull-Up Progression (improve from last week) Th - A1 - DB Walking Front Rack Lunges 5/5 A2 - Core Circuits (3 planes of motion) Conditioning Week 2 of 2 weeks of: (Compare your times & scores from last week) M - Max 2 min Wall Ball (14/10) (Rest 1 min) Max 2 min TRX Rows (feet on wall) T - 4 Rounds of: 5/5 MB Box Step Up, 5 Burpees, Run 100m W - 10 mins AMRAP of: 10 MB Squat Cleans, 10/10 Sit Outs, 30 Jump Rope TH - Run 800m - (Rest 1 min) - Run 400m - (Rest 1 min) - Row 200m
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