8/28/20 - Friday
Tier 1, 2, 3 and Competitor
Home Warmup:
:30 of High Knees
5x Perfect Stretch (each side)
5x 10 Good Mornings + 3 Toe Grabs each side
:30 of Butt Kickers
20 Side Lunges
10 Scapular Pushups
20 Shoulder Taps
10 Up Dog/Down Dog
:30 of Jumping Jacks
20 Glute Bridges w/ 2 sec pause at top
20 Jump Squats
Regular Programming:
A1) Deadlifts 5x3
*Start at 60-70% and work up
A2) (Pushup + KB Reach) 5x 7-10
*Setup a KB at arms length in front of your head. At the top of each pushup, reach out and touch the kb, once each arm.
B1) Farmer's Carry 5x100m
B2) Bent Over Rows 5x12
B3) KB OH Lunges 5x12
*switch arms halfway, alternating legs every rep
Home Version:
A1) Deadlifts 5x3
*Start at 60-70% and work up
**No Barbell? Do Odd Object Deadlifts or (Jump for height + Jump for Distance)
A2) (Pushup + KB Reach) 5x 7-10
*Setup a KB or any object at arms length in front of your head. At the top of each pushup, reach out and touch the kb, once each arm.
B1) Farmer's Carry 5x100m
B2) Bent Over Rows 5x12
B3) KB OH Lunges 5x12
*switch arms halfway, alternating legs every rep
**No KB/DB? Use an odd object for all movements
Outdoor Class:
A1) Deadlifts 5x3
*Start at 60-70% and work up
A2) (Pushup + KB Reach) 5x 7-10
*Setup a KB at arms length in front of your head. At the top of each pushup, reach out and touch the kb, once each arm.
B1) Farmer's Carry 5x100m
B2) Bent Over Rows 5x12
B3) KB OH Lunges 5x12
*switch arms halfway, alternating legs every rep
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows