Strength & Conditioning

Week 1 Day 1

 

Mobility: Couch Stretch 2:00 mins per side

Warm up:

Row 3mins ( 1 min @ 22 stroke rate, 2nd min @ 24 SR, 3rd @ 26) set damper at a high enough level that you can maintain this.

20m zombie walks

10 4 point squats

20m inch worms without the up/down dog

10 sit ups

20m sampson stretch with a twist to the leading knee

Skill:

Accumulate 2:00 mins L-sit Hold rest as needed   (Scale option: use 24” boxes, knee bend, single leg, alternate legs 5-10 secs)

Training:  Strength

Back Squat-20 mins to find a 5 RM Box squat-12’ box https://youtu.be/mjm3W3tQejM

Suggested Warm-up 6@ 50%, 4@ 60%, 4@70% then build

 

Conditioning (GW)

4 RFT

10 Deadlifts @ 40% 1RM

10 GHD Sit ups with 20/14 Med Ball  (Scale MB v-ups, med ball sit ups, PVC sit ups, sit ups-lower weight same movement)

 

Cool Down & Mobility

5:00 easy row

Foam Roll Hamstrings 2:00 per leg

Foam Row Quads 2:00 per leg

 

Comment