Warm-up: :20 Seated arm pumps Thoracic flow x 2 Sets Strength: Deadlift: 60% x 5 70% x 5 80% x 5 90% x 1-3 Coaches notes: On the deadlifts focus on keeping good tension throughout your entire posterior chain, but especially your back. Shoulders should remain pulled down and back before even hinging down to pick [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Swimming Running
TODAY IS REST DAY! Recover Mobility
Skill: A: Warm up your wrists well then practice for 10 min handstand pressing drill variations of your choice Strength: B1: 4 x 8 Ring push ups with turn out @22X1 ; rest 30 sec B2: 4 x 10 Beat swings ; rest 30 sec B3: 4 x 8 Hollow to L-sit on Kettlebells ; [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 min yoga flow + Recover Mobility
Skill: A: 10 Min practice Ring muscle-ups with rings in hips height and athlete from the floor. Use false grip and pause 3 sec in each position. Coaches notes: Position 1: top of the pull with elbows pointed straight ahead and fists touching each other - pulling to the top of your rib cage - [...]
Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending [...]
Today is a Rest Day for the program! Hit your Rest Day Recovery here
Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each kick. Strength: [...]
Warm-up: 2 Sets 10 Scap pull ups*use straight arm pull 5/5 Alternating pigeon*5-10 sec hold 10 Over/under arm swings Coaches notes: On the scap pull ups, pull your shoulders down and away from your ears while also pressing down onto the bar through your palms to activate your lats then return back to your starting position slow [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 1k row 10 wall walks 5 ring swings + pull to hip in hollow position *3 min REST btwn each round *record times each set + Cooldown: 5 min yoga flow + Recover Mobility
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Enjoy! :)
