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Wednesday 5.17.15

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Mobility/Stability Warm-up.
2 rounds:
A. 10 total Dead bug
B. 10 total mini bear position 2
C. 10 total 90/90 overhead press w/ leg extension
D. 10 total reps mini bear position 3
E. 10 reps per side (20 total) banded thoracic spine rotation
F. 10 Wall-ball Shots

Core Conditioning Warm-up.
3 rounds:
A1. RKC Plank – 3Rds of :10 On, :10 Off
*Contract everything, pull elbows to toes. Max effort for 10 seconds, rest 10 seconds, 3 rounds = 1:00.
A2.Heavy Russian KBS – 25-20-15 reps

Conditioning.
In teams of 2, For time:
350 Wall-ball Shots, without the ball touching the ground*
*10 Push-up penalty performed by both partners immediately if dropped
*Split reps as needed
*Weight = 20/14 or 14/10
**20 min cap
Note – if on a guy/girl team, use a 14# med ball and perform 400 WBS, female teammate would go to 9′.

Weakness Work.
None!

Competitor.
*Week 7-Day 3*

Mobility/Stability Warm-up.
2 rounds:
A. 10 total Dead bug
B. 10 total mini bear position 2
C. 10 total 90/90 overhead press w/ leg extension
D. 10 total reps mini bear position 3
E. 10 reps per side (20 total) banded thoracic spine rotation
F. 10 Wall-ball Shots

Core Conditioning Warm-up.
3 rounds:
A1. RKC Plank – 3Rds of :10 On, :10 Off
*Contract everything, pull elbows to toes. Max effort for 10 seconds, rest 10 seconds, 3 rounds = 1:00.
A2.Heavy Russian KBS – 25-20-15 reps

Conditioning.
In teams of 2, For time:
350 Wall-ball Shots, without the ball touching the ground*
*10 Push-up penalty performed by both partners immediately if dropped
*Split reps as needed
*Weight = 20/14 or 14/10
**20 min cap
Note – if on a guy/girl team, use a 14# med ball and perform 400 WBS, female teammate would go to 9′.

Grip Strength.
4 sets of:
10 Fat-bar Deadlifts + Max DL Hold after last rep – 30% of 1RM DL
*Use overhand grip, NO mix grip.