04-13-16 Wednesday

Skill:

  1. Ankle Mobility
  2. Maximal Hip Spread
  3. Single Leg Maximal Hip Spread
  4. Hip Scoops to Russian Baby Maker

Please check out this video for all the movements: https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

  1. BB Squat Cleans (80% of best weight) 4sx3r
  2. BB Clean High Pulls (90% of best weight) 4sx4r

Conditioning:

1,000 Rep Workout

  • 10 Push ups
  • 50 Squats
  • 50 Side Lunges, 25 each side
  • 10 Push ups
  • 50 Side plank hip lifts, 25 each side
  • 50 Side crunches, 25 each side
  • 10 Push ups
  • 50 Leg Lifts
  • 50 Sumo Squats
  • 10 Push ups
  • 50 Bicycle Crunches
  • 50 Alternating V-ups, 25 each side
  • 10 Push ups
  • 50 Squat Jumps
  • 50 Hip Thrusts
  • 10 Push ups
  • 50 Supermans
  • 50 Mountain Climbers
  • 10 Push ups
  • 50 Lunges, 25 each side
  • 50 KB Swings
  • 10 Push ups
  • 50 Plank Shoulder Taps, 25 each side
  • 50 Spiderman planks, 25 each side
  • 10 Push ups
  • 50 Ankle Biters, 25 each side
  • 50 Crunches
  • 10 Push ups
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s