Monday, April 23, 2018

edited April 23 in Adults
WARM-UP: 
3x 
10 dumbbell shoulder presses 
10 PVC pass-throughs 
Bear crawl square 
300-meter run 

STRENGTH:
Bench press

CONDITIONING:
Death by burpees and broad jumps 
Start at 1 rep on minute 1, increase both movements by 1 rep each minute until failure

-then-

3 x 500-meter ski 
Rest 2:00 

ACCESSORY:
Advanced
4x
25 weighted sit-ups 
25 leg lifts over pad 

Intermediate
3x
25 weighted sit-ups 
25 leg lifts over pad 

Beginner
3x
10-20 sit-ups 
10-20 leg lifts over pad 

MOBILITY:
3x
1:00 couch stretch each side 
2:00 lacrosse ball in traps 
2:00 foam roll lats 

Comments

  • WARM-UP: 3x 
    10 dumbbell shoulder presses 
    10 PVC pass-throughs 
    Bear crawl square 
    300-meter run 

    CONDITIONING:
    Death by burpees and broad jumps 
    Start at 1 rep on minute 1, increase both movements by 1 rep each minute until failure
    10 rounds + 11 burpees and 6 broad jumps
    -then-

    3 x 500-meter ski (2:07- 2:03 - 2:07)
    Rest 2:00 

    ACCESSORY: 2x
    25 weighted sit-ups 
    25 leg lifts over pad 

    MOBILITY: 2x
    1:00 couch stretch each side 
    2:00 lacrosse ball in traps 
    2:00 foam roll lats 

  • Bench press
    5 x 165# x 3

    w/Big D
    6:00 AMRAP
    6 push presses, 115#
    12 incline push-ups
    5 rds + 6 + 6
    First time going overhead since early December. F#ck it, seeing a specialist on Wednesday
    #HowMuchPainCanYouEat
This discussion has been closed.