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December 12, 2019 – Fitness

Warm-Up. Thoracic Iso Holds 12-Minute Mobility for Hip Hinge Day Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Burpees x 5 Then… A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2…

December 10, 2019 – Fitness

Warm-Up. Overhead Movement Prep Followed by… 10 minutes of Handstand Play (holds, walks, wall climbs, etc.) Then… A. Every minute, on the minute, for 16 minutes (4 sets) of: Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Station 2 – Hollow Rock or Hold x 45 seconds Station 3 – Dumbbell…

December 10, 2019 – Performance

Warm-Up. Overhead Movement Prep Take 10 minutes to draw out your jerk footwork Followed by… Three sets of: Press in Split Jerk Position x 3-5 reps Rest as needed Then… A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Jerk + 2 Split Jerks Build over the course of the 8 sets to something…

December 9, 2019 – Fitness

Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little rest…

December 9, 2019 – Performance

Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little rest…
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