Daily Archives: 04/18/2017

Wednesday 4.19.17

Mobility/Stability Warm-up – Synergy Chiropractic
1. Banded ankle dorsiflexion: 1 min per side
2. Tripod of foot w/ hip flexion and external rotation: 10 reps per side
3. Tripod Clock Face Reaches: Help develop pistols! Around the clock 2x per side

Core Conditioning Warm-up.
A1. Bent Hollow Hold – 3x 30 Seconds, rest 10 seconds
Note – Contract glutes to keep lower back flat on the ground.

A2. Heavy Russian KBS – 21-15-9, rest 10 seconds
Note-Contract glutes and abs at the top of the movement.
*Alternate between the two movements

Conditioning.
In teams of 2, 10 Rounds (5/person):
Row 600m or Run 500m
Note-One person works while the other rests
*40 min cap

Weakness Work.
None

Mobility/Stability Warm-up:
YouTube Preview Image

Bent Hollow:
YouTube Preview Image

Competitor
*Week 3 – Day 3*

Mobility/Stability Warm-up – Synergy Chiropractic
1. Banded ankle dorsiflexion: 1 min per side
2. Tripod of foot w/ hip flexion and external rotation: 10 reps per side
3. Tripod Clock Face Reaches: Help develop pistols! Around the clock 2x per side

Core Conditioning Warm-up.
A1. Bent Hollow Hold – 3x 30 Seconds, rest 10 seconds
Note – Contract glutes to keep lower back flat on the ground.

A2. Heavy Russian KBS – 21-15-9, rest 10 seconds
Note-Contract glutes and abs at the top of the movement.
*Alternate between the two movements

Conditioning.
In teams of 2, 10 Rounds (5/person):
Row 600m or Run 500m
Note-One person works while the other rests
*40 min cap

Grip Strength.
4 rounds:
50m towel KB farmer’s carry, 70/53 (loop towel through hand of KB, hold onto towel)
50m farmer’s carry pinching plates, 45/25
30 second hang from rope
Rest 1 minutes

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