Month: January 2018

Wednesday, 013018

  Prep 1-2 min rolling out glutes :15-:25 sec Seated crossover glute stretch w/rotation **each **https://www.youtube.com/watch?v=qOK8_ZLnpIo # Activation 12 Lying hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 16 Alt banded side steps 12 banded goodmorings 16 glute bridges TnG w/ pause @top # Warm-up 250m row 60ft dynamic movement x4 sets **Dynamic movement, athletes choice. Actively moving for 60ft …

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Tuesday, 013018

  Prep 2-3 mins rolling out upper thoracic # Activation 15 Vertical serratus punches 10 Quadruped **each 15 Scap retractions https://www.youtube.com/watch?v=KozGKVmU0pM # Warm-up EMOM x15 1- 10/7 cal bike + 10 PVC strict presses 2- :25 sec Row + 7 air squats 3- 1 Wall Walk + 5 sec hold + 25 single unders # …

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Monday, 012918

Chris Anderson 210# Snatch Prep 1-2 mins rolling out triceps 1-2 mins rolling out hip flexors :20 sec cobra stretch/:05 sec rest x2 # Warm-up 500m row – 3 Rounds 5 Air squats 5 push-ups – 3 Rounds 5 Air squats 3-5 strict pull-ups – 3 Rounds 7 PVC Dislocates 5 OHS :10 sec HS …

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Saturday, 012718

Get Outside!   Prep 3-4 mins of Dynamic static movement: walking calve raises, knee pulls to chest, inch worms, etc. Be creative and make sure to stay moving for entire time allowed # Activation 3-4 mins of Plyo Dynamic movement: Running high knees, skips (high, low), running, shuffle, etc. # Warm-up 5 min bike total: …

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Friday, 012618

  Prep 3-4 mins of Dynamic static movement: walking calve raises, knee pulls to chest, inch worms, etc. Be creative and make sure to stay moving for entire time allowed # Activation 3-4 mins of Plyo Dynamic movement: Running high knees, skips (high, low), running, shuffle, etc. # Warm-up 5 min bike total: Interval time …

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