Monday, May 13, 2013

Warm Up
Flirt with the wall - Once you have done the progressions, I want one minute of "flirting". Work with a partner and do it twice. 

Sumo walk x 2 lengths
Chimp walk x 2 lengths
Cobra/downward dog jump to squat x 1 length
1 leg cobra/downward dog jump to squat x 2 lengths (1 per leg)

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 60 sec.
Intermediate/Advanced : 3, 3, 3, 3; rest 60 sec.

A2. 1 arm push ups
Beginners: If you don't have a push up, today I want 30 sec eccentrics x 4 sets
Intermediate and Advanced: This is you if you have 10 perfect and mature push ups.  1 arm at incline x 5 reps/arm x 4 sets

B. Sandbag and Farmer's Walk
Clean the sandbag and sprint 50 meters with it. Turn around and come back. At the start line, grab two KBs or dumbbells and farmer walk to the end. Turn around and come back. = 200 meters in total.
25/50 lbs
Rest 2 minutes
4 sets