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Wednesday 10.4.17

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Mobility/Stability Warm-up brought to you by Synergy Chiropractic.

Need: light KB or DB and a Band
1. 2-3 minutes of dynamic warm up
2. 10 on right: Single leg stance bottoms up KB lunge and press
3. 10 on left: Single leg stance bottoms up KB lunge and press
4. 10 on right: Closed Chain Clam opener (with band) **this is the new exercise, video below, other old video also below for refresher
5. 10 on left: Closed Chain Clam opener (with band)
6. Repeat #2-5 above for a second round if time allows!
7. 30 sec – 1 min Dead Bug position static hold with breathing focus! (belly breathing)

Conditioning.
For Time:
75 Wallball Shots, 20/14 – 14/10
50/35 Cal Row
25 Deadlifts, 225/155 – 185/125 – 135/95
50/35 Cal AAB
75 Wall-ball Shots
*25 min cap

Weakness Work.
Choose one:

Strength.
Scap Stability – Bulletproof shoulders
Perform the following routine:
*See video at bottom

Gymnastics Skill.
EMOM x 12
Muscle-ups
Min #1 – 1 Strict
Min #2 – 2 Strict
Min #3 – 3 Strict
Min #4 – 3 Strict
Min #5 – 2 Strict
Min #6 – 1 Strict
Min #7 – 6 Kipping
Min #8 – 4 Kipping
Min #9 – 2 Kipping
Min #10 – 2 Kipping
Min #11 – 4 Kipping
Min #12 – 6 Kipping
Note – Numbers and movements can be adjusted for your needs, etc. Be sure to ask if you have questions. If still working on Mu’s, perform pull ups or dips.

Competitor.
*Week 5-Day 3*

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

Gymnastics Skill.
EMOM x 12
Muscle-ups
Min #1 – 1 Strict
Min #2 – 2 Strict
Min #3 – 3 Strict
Min #4 – 3 Strict
Min #5 – 2 Strict
Min #6 – 1 Strict
Min #7 – 6 Kipping
Min #8 – 4 Kipping
Min #9 – 2 Kipping
Min #10 – 2 Kipping
Min #11 – 4 Kipping
Min #12 – 6 Kipping
Note – Numbers and movements can be adjusted for your needs, etc. Be sure to ask if you have questions. If still working on Mu’s, perform pullups or dips.

Mobility/Stability Warm-up brought to you by Synergy Chiropractic.

Need: light KB or DB and a Band
1. 2-3 minutes of dynamic warm up
2. 10 on right: Single leg stance bottoms up KB lunge and press
3. 10 on left: Single leg stance bottoms up KB lunge and press
4. 10 on right: Closed Chain Clam opener (with band) **this is the new exercise, video below, other old video also below for refresher
5. 10 on left: Closed Chain Clam opener (with band)
6. Repeat #2-5 above for a second round if time allows!
7. 30 sec – 1 min Dead Bug position static hold with breathing focus! (belly breathing)

Conditioning.
For Time:
75 Wallball Shots, 20/14 – 14/10
50/35 Cal Row
25 Deadlifts, 225/155 – 185/125 – 135/95
50/35 Cal AAB
75 Wall-ball Shots
*25 min cap