Today we use our strength portion to train an often neglected movement but one that should be a staple in any strength program. The GHD hip extension mirrors many movements we do with the barbell and it acts as a great blood flow movement to aid in awareness and recovery, or a potent capacity build by means of load and intensity. Today, choose what feels like the right challenge for you. Then for our conditioning we have the med balls out again! The ball slam should be a movement you recognize as the work happening on the way up more than the way down, while it’s called a “slam” the real point of performance is to reach full extension overhead quickly and get the ball to the ground to begin the next rep. Although it can start to look like “ground to overhead”, your hands must come off the ball all the way between each rep. The box jump is designed to be completely cleared over the box today! If you cannot do this, it is better for you to scale to a stack of plates or something in the gym you can completely clear than to use a box that you cannot jump completely over. Clearing any object is a skill and that is what we hope to train today.
3:00 jump rope any style
___________
30 stationary high knee march (no run)
20 stationary high knee shin pull (grab shin pull vertical each rep)
30 Walking toe march (on tip toes entire time)
1 round
___________
20 stationary high knees (run)
10 banded good morning
5 light pogo hops each leg
3 vertical jumps (1 at a time, off both legs)
2 rounds
Weighted GHD Hip Extension
4×10-20 reps
*Based on experience and exposure, rotate through sets of weighted or unweighted GHD hip extensions today!
RXConditioning:
20 Ball Slam (20/14lb.)
20 V Up
10 Box jump over (20’)
1:00 Rest
5 rounds for time
Intermediate:
20 Ball Slam (14/10lb.)
15 V Up
10 Box jump over (12” stack of plates)
1:00 Rest
5 rounds for time
Baseline:
15 Ball Slam (10/6lb)
12 V Up
6 Bar jump over (or jump a fixed distance like broad jump)
1:00 Rest
5 rounds for time
Lateral bridge rotation
3×12 each side (use a DB if you have the capacity here)
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Bike
100ft Bear crawl forward
100ft. Bear crawl backward
100ft. Lateral lunge
5:00 Easy Ski or Row
20 Scorpion stretch
:30 Kneeling lat/Tricep stretch (Kneeling Thoracic Extension/Lat Stretch)
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Row or Ski
:30 Half kneeling thoracic rotation (wall) (Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
2 rounds for quality
