Friday, February 10th 2017

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Warm Up:

Jog 800m
High Knees
Buttkickers

4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band

Boot Camp:

3 Sets @ Easy Pace:
20 Single Arm Overhead Walking Lunge (10/arm)
20 Sit-Ups
20 Kettlebell Swings

10-9-8-7-6-5-4-3-2-1 For Time:
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Push Press

Use the same load for all three movements will be very light on the deadlift, moderate for the hang power clean and thruster. Athlete should be able to move at a smooth pace for the duration of the workout. Select load accordingly.

TIMECAP: 12:00

SCALING GUIDE
Deadlift: Only one head of the dumbbell needs to touch the floor. For athletes who lack the mobility to go to the floor with dumbbell deadlifts, perform dumbbell RDLs, going only as low as they can with sound mechanics.
Hang Power Clean: From knee.

10 Minutes for Quality
10 V-Ups
20 Hollow Rocks
20 Superman Extensions w/Pause @ Top
0:30 Front Plank

Focus on perfect mechanics and control, not maximum number of rounds.

SCALING GUIDE
V-Up: Scale to Tuck-Up.
Hollow Rock: Scale to 0:20-0:30 hollow hold.
Superman Extension: Scale to 0:20-0:30 Superman hold.
Front Plank: Scale by reducing duration.

Extra Work:

None