Friday, December 25, 2020

Home Made

(No Online class today)

1. Strength

HSPU / Push-Up Program

Push-Up Level 1: 3 x 10 Push Up Negatives (3s Down, fast up)

Push-Up Level 2: 4 x 10 - 15 Deficit Push Ups (hands on DBs, stack of books, yoga blocks, etc.)

HSPU: 20 - 25 Negatives for quality, then 40 Push Ups for time

All rest 3 Mins, then

3 Rounds:

45s - 60s Plank Up Downs

2. Conditioning

100 Standing Toe-taps to DB/KB/Med.Ball

50 Mountain Climbers

20 DB/KB Thrusters

75 Standing Toe-taps

40 Mountain Climbers

15 Thrusters

50 Standing Toe-taps

30 Mountain Climbers

10 Thrusters

25 Standing Toe-taps

20 Mountain Climbers

5 Thrusters

3. Mobility

Accumulate 6 Mins in Bottom of Squat Hold

In as little time as possible

BUILT Programming

1. Strength

5 Rounds x 3 Reps

1 & 1/2 Deadlifts*

The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the bar to the ground they lower it to just below the knee and then stand it all the way back up. That’s 1 rep! Keep the weight moderate to feel this one out.

2. Conditioning

For time - working with a partner, one at a time:

30 HSPU

60 DB Squats (50/35)

Row 1000m

60 DB Squats

30 HSPU