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Wednesday 10.11.17

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Mobility/Stability Warm-up by Synergy Chiropractic.
Need foam roller, one light band
1. 2 min dynamic warm up of choice per workout
2. Foam roller posterior capsule and t-spine 5 reps per side
3. Tripod banded windmill 5 reps per side
4. Banded row, external rotation to OH squat 5 reps slow
5. 2 more min of dynamic warm up (speed it up here and get the lungs opened up)
6. Repeat #2-4 above

B. Core Conditioning.
50-40-30-20 Mountain Climbers
1 min-45 sec-30 sec-15 sec Arch Hold

Conditioning.
In Teams of 2, AMRAP 15:
Athlete #1 – 20/15 Calories on Bike
Athlete #2 – 10 Deadlift, 275/175
Note – athletes work at the same time. Switch exercise after both have completed required work.

Weakness Work.
Choose One:

Strength.
Scap Stability – Bulletproof shoulders
Perform the following routine:**
**See Video at Bottom of Page.

Gymnastics Skill.
EMOM x 12
Handstand Push-ups
Min #1 – 2 Strict Deficit
Min #2 – 4 Strict Deficit
Min #3 – 6 Strict Deficit
Min #4 – 6 Strict Deficit
Min #5 – 4 Strict Deficit
Min #6 – 2 Strict Deficit
Min #7 – 12 Kipping Deficit
Min #8 – 8 Kipping Deficit
Min #9 – 4 Kipping Deficit
Min #10 – 4 Kipping Deficit
Min #11 – 8 Kipping Deficit
Min #12 – 12 Kipping Deficit
Note – Use the same deficit for the entirety of EMOM, choose a deficit that is challenging, but manageble. Numbers and movements can be adjusted for your needs, etc. Be sure to ask if you have questions. If still working on HSPU, perform Pike HSPU or DB Seated Press.

Competitor.
*Week 6-Day 3*

Strength.
Scap Stability – Bulletproof shoulders
Perform the following routine:**
**See Video at Bottom of Page.

Gymnastics Skill.
EMOM x 12
Handstand Push-ups
Min #1 – 2 Strict Deficit
Min #2 – 4 Strict Deficit
Min #3 – 6 Strict Deficit
Min #4 – 6 Strict Deficit
Min #5 – 4 Strict Deficit
Min #6 – 2 Strict Deficit
Min #7 – 12 Kipping Deficit
Min #8 – 8 Kipping Deficit
Min #9 – 4 Kipping Deficit
Min #10 – 4 Kipping Deficit
Min #11 – 8 Kipping Deficit
Min #12 – 12 Kipping Deficit
Note – Use the same deficit for the entirety of EMOM, choose a deficit that is challenging, but manageble. Numbers and movements can be adjusted for your needs, etc. Be sure to ask if you have questions. If still working on HSPU, perform Pike HSPU or DB Seated Press.

Mobility/Stability Warm-up by Synergy Chiropractic.
Need foam roller, one light band
1. 2 min dynamic warm up of choice per workout
2. Foam roller posterior capsule and t-spine 5 reps per side
3. Tripod banded windmill 5 reps per side
4. Banded row, external rotation to OH squat 5 reps slow
5. 2 more min of dynamic warm up (speed it up here and get the lungs opened up)
6. Repeat #2-4 above

B. Core Conditioning.
50-40-30-20 Mountain Climbers
1 min-45 sec-30 sec-15 sec Arch Hold

Conditioning.
In Teams of 2, AMRAP 15:
Athlete #1 – 20/15 Calories on Bike
Athlete #2 – 10 Deadlift, 275/175
Note – athletes work at the same time. Switch exercise after both have completed required work.