Sat, Feb 15, 2014

Hydrate. Pre-hab. Warm up.

Transition from your warm up to a Tabata. Pick your own piece of equipment, but keep in mind that generally, most of us are best able to push the hardest on the bike.
(bike, treadmill, rower are your options).
20 seconds hard, 10 seconds of recovery.

Strength Focus: (supersets)

3 sets, 6-8 reps.

Squats
Deadlifts

3 sets, 10 reps.

Rotating Pushups *
Bicep Pull up
Archer Pushup

*aka Open to sky Pushups (where after pushing up, alternate raising one arm to being vertical above your horizontal body)

Now that you're good and warm and caught up on all the gossip, buckle down for the last 25 minutes as it should be difficult to talk during this part.

As many rounds as possible, set a timer for 20-25 minutes depending on how much time you have left and how hard you want to go.

10 reps of each: (more description is below)

Spiderman Pushup
Plank Jacks
Ab Roll out
High Pull
Bent Over Row
Hanging Abs
Push Press

Hydrate, cool down. Re-fuel. Do the second component again Sunday morning.

Spiderman Pushup: on bar, pushup, then drive knee to elbow, then repeat pushup
Plank Jacks: High Plank position, feet together, pop feet off the ground to wider than shoulder width, then return to neutral

High Pull: From standing position with a bar in your hands, imagine marionette strings attached to your elbows drawing the weight up in the air, until the bar is near your clavicle. This is an explosive movement, and requires core strength/contraction for stability and adds a small dip from the knees with extension of the gastroc (calf) to finish the movement.


Push Press: with the bar at shoulders, press overhead. Again, an explosive movement, propelled by a dip of the knees and driving the bar overhead.

If you are uncomfortable with any of these, replace with an alternative. Seek coaching from Waldo or myself, and we can provide options for you.

High Pull can be replaced with Inverted Rows.
Push Press can be replaced with seated shoulder press.

Thanks for coming out.