Movement Prep:

1a. Straddle Hollow Body Hold: 5 sets of 36s holds
1b. Table Rock: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees.

**For the table rock make sure you press the hips all the way up at the top and feel your chest open to the ceiling. You will have a stretch in your biceps at the top.

2a: Plank: 5 sets of 36s
2b: Straddle Reverse Hyper – 10

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount.

**For the straddle reverse hypers you can perform these on the brown glute ham machine. I would prefer your toes to be pointed out and a better straddle than the demo video. Your glutes will be on the top as well as your hip flexors.

3a: Jefferson Curl:  5 sets of 5

*Keep trying to make your depth in the final reach of the position a bit better. Don’t worry about the weight.

Strength Work:

Power Clean + Hang Clean

3 sets of 2 reps at ~82.5% clean max

*Just like last week (13AUG2015) the first rep is a power from the ground and the second is a hang clean caught in the full catch. 

Conditioning:

5 Cycles of: 

2 Rounds of:
100m Shuttle Run
15 Air Squats
5 Inverted Rows

*Rest 60s and repeat entire cycle for 5 rounds

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Comments
3 Responses to “”
  1. grzm says:

    Movement prep sans Jefferson curls
    Cleans @ 140# felt good
    Conditioning: 3 rnds, inverted rows with feet on floor

  2. dedikdrfc says:

    Clean Complex:
    240#

    Stretching afterwards. Rugby practice tonight so I will condition there.

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