Tuesday 06-06-17

Monday, June 5, 2017

Warm Up:

Foam Roll- t spine, hamstrings & calves 

Run/Row/Bike- 3 mins no talking just move 

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Mobility/Movement Prep: 

Cat-Cow Camel X 10 reps 

Down-Up Dog X 10 reps 

Bird Dog Stretch X 10 reps   

Plank Hold X 60 Secs 

Plank Shoulder Taps X 20 reps 

Plank Scap Push Ups X 10 reps  

Mountain Climbers X 60 secs 

Hamstring Stretch X 60 secs     

Walking Windmills  X 60 secs 

Ostrich Walks X 60 Secs 

Easy to Moderate Broad Jumps X 5 

Deadbug Fun X Coach's Choice 

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Skill Work:

1st. Handstand Holds 

- practice kicking up on wall 

- scale to box hs holds or pike position  

2nd. Box Jumps 

- review jump and landing techniques 

3rd. Deadlift 

- loaded barbell 

- practice clusters 

 

Workout: 

Every 5 Mins for 25 Mins: 

30 Sec Handstand holds    

12 Fractioned Deadlfits @ 225/155-275/185 (4-4-4 or 6-6)   

5 Explosive Box Jumps 

300 M Run or 300/250 M Row @ 70-80%, rest remaining time   

- There's no score for today's workout. 

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