Thursday 20/11/2014 You know what to do, Its Thursday heavy squats and Press, make sure you hit the flexibility just as hard and work on building each position. With the conditioning we want to build stability and control through both the core and scap(shoulders) focus on getting each movement perfect rather than speed. The 15 minute cap is there to make sure you dont overdo it. Warm Up Spiderman Crawl w/elbow drop 10m High Knee Lunge w/hori twist 10m 1 min ninja roll to vertical jump 10 shoulder dislocates 2-3 rounds Gymnastics/Core 1 min Planche Progression 10 x Shoulder bridges reps w/3 sec hold at top 4 rounds Barbell Strength Back Squats + 30seconds right and left hip flexor mobility Strict Press + 30 second Bar Hang/Add hori twist in tuck position if you can Conditioning 4 Rounds 8 K/B Push press Right 8 K/B Front Rack Lunges Right 24 Double Unders 8 K/B Push press Left 8 K/B Front Rack Lunges Left 24 Double Unders
Posted on: Wed, 19 Nov 2014 07:53:05 +0000
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