Wednesday…

Please take the time to read this article:
http://www.jtsstrength.com/articles/2014/05/21/7-habits-highly-effective-movement-prep/

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Handstand hold against wall
– goblet squat
– scap retraction
– L-hold on pull up bar (5-10 seconds_

Then

FITNESS-
A.1 BS; 23×1 x 3 x 3
A.2 DB bent over row x 6/side x 3
A.3 SA OH DB press x 8-10/arm x 3
+
For time
400m run
20 push ups
400m run
30 jumping pull ups
400m run
40 sit ups

PERFORMANCE-
A.1 BS; 23×1 x 3 x 3 @ 65% of max
A.2 DB bent over row x 6/side x 3
A.3 strict HSPU x 8-10 x 3
+
For time
800m run
30 kipping HsPU
800m run
30 L-pull ups
800m run
30 T2B

*Don’t be afraid to adjust numbers and discuss with coaches what is appropriate for skill level

Breathing Drills




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