Tuesday, April 23, 2019

Conditioning Focus 

THIS WEEK’S PROTOCOL

Focus will be on ascending and descending rep “ladders”. For example, for one circuit you might start with 8 reps per move, then increase by 2 reps each round until you get to 16. So you’d do 8 reps, 10 reps, 12 reps, 14 reps, and 16 reps of each move in order. So 8 pushups, 8 situps, 10 pushups, 10 situps, 12 and 12… to 16.

For today…

You will start at 20 reps,  decrease by 5 ea round until you get to 5 reps. If time permits, go back up the ladder.

Breakdown:

20 Reps - decrease by 5 ea round. Go back up ladder if time permits.

  1. DB Sumo Squat to Bicep Curl  

  2. Burpee with Pushup + Alt Snatch

  3. Bear alt Hand lateral taps

  4. High Boat to Low Boat

  5. Broad Jump + High Knees

  1. DB Sumo Squat to Bicep Curl

Tips:

  • Heavy DB’s if possible.

  • Feet should be much wider than shoulder or hip width… Toes pointed out to side.

  • Press through all 4 corners of feet to stand.

  • Don’t let shoulders round forward as you curl.

  • Try to keep chest upright the entire time.

  • Regression: Lighter DB’s.

 

2. Burpee with pushup to Alt Snatch

Tips:

  • Use heavy DB.

  • Alternate which hand holds the DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

3. Bear Alt Hand Lateral Taps

Tips:

  • Use light band.

  • Keep knees directly under hips, and wrists directly under shoulders.

  • Core should be tight, with pelvis tucked under slightly (no arch in your back) and shoulders pulled down your back.

  • Knees should be to a hover above the mat.

  • Take small steps to the side just with your hands, in an alternating fashion.

  • Regression: Drop to your knees.

  • Challenge: Step hands and feet out to the side simultaneously.

 

4. High Boat to Low Boat (ea)

Tips:

  • Start in a “high boat” with your legs bent at 90 degrees, heels off the floor, torso leaning back.

  • Keep palms facing up the entire time.

  • When you go into “low boat” try to keep your shoulders and your heels off the ground but get as close to the ground as possible.

  • Regression: Boat heels taps

 

5. Broad Jump + High Knees

Tips:

  • Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.

  • Land in a squat and immediately go into just a few high knees each side (count to 3 or 4).

  • Regression: Squat, then jog in place for a few seconds.