FITNESS
Warm-Up.
Every Minute on the Minute for 6 Minutes (3 sets) of:
Station 1 – Wall Sit
Station 2 – Hollow Hold or Prone Plank Hold
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations (with and without ankle grab) x 3 reps per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 Tempo
Then…
A.
Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Strict Toes to Bar x 8-10 reps @ 3110
Rest 60-90 seconds
B.
For time:
42 Wall Ball Shots (20/14 lbs)
42 V-Ups
30 Wall Ball Shots
30 V-Ups
18 Wall Ball Shots
18 V-Ups
Dealing with knee pain from volleyball this
Weekend.
M/37/255#/6’1
A.
95, 65, 65
60s, 60s, 60s
8, 8, 8
B. 7:58 as rx but my v ups are more bent leg not straight.
5:14 with 5l bottle of water instead of medicine ball
99,5 lbs on bar. 8:24 on last part but with ab mat sit ups instead!