10.1.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

WARM UP:

500m Row
then…
3 RNFT
10 Beat Swings
1 Wall Walk + 5 Pushups
10 Bear Crawls

YTW with Light Weights

PART 1:

“GOAT DAY” Practice 30 Min Clock rest as needed between movements

#1 – 5 to 10 reps Kipping Pullup or Kipping TTB

#2 – 10 reps or 20-30 sec hold Hollow Rocks or Holds

#3 – HSPU or HS Kick Up and Holds – practice reps to lowest scale for your level

#4 – 30 to 50 DUs aiming for consecutive reps or practice for 30-60 sec

or

STRENGTH PROGRAM

Week 2 Day 3

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 85%

2. Split Jerk 3 reps at 60% 1RM, 4 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10