Thursday 7/12/18

Thursday 7/12/18

#TBT to last year’s 5 Bar Meet. We hope to see some old faces and want to see new ones this year.

If you have not already, sign up for the Meet on Mindbody.
Do not register on Saturday morning, register now!

The meet day checklist.
by Ivy P! 

Every meet it seems like I forget some vital pieces or someone is hitting me up for something at the meet. So why not make a checklist of what’s important? Check this stuff off a few days before the meet. It’s important to pack a few days beforehand just to get rid of that little bit of extra stress it can cause.

____ Full change of clothes: tee/tank, shorts/leggings, bra, compression undies
____ Squat shoes
____ Knee sleeves
____ Belt
____ Wrist wraps
____ Deadlift socks
____ Deadlift shoes
____ Towel(s)
____ Sandwiches
____ Bananas
____ Hydration drinks (Gatorade or Pedialyte)
____ Mobility tools (Roller, Lax Ball, etc)
____ Deodorant
____ Baby Powder
____ Ibuprofin, Tylenol, Biofreeze, voodoo ointment
____ Headphones

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 2-4

15 Minutes:
Bench Press at 50%
Practice following commands, visualize lift

15 Minutes:
Deadlift at 50%
Practice following commands, visualize lift

Levels 0/1
Two high intensity circuits for you guys today: I want you to go for max reps each 40 second interval (you should get 10-20 reps on most of these exercises). Perform the 4 exercises, rest one minute, and repeat for 3 total rounds. Rest TWO minutes after part A and go right into part B, following the same format.

A. 3x
40/20 interval
Battle Ropes (hold deep split stance, switch halfway)
Alternating Dynamic Lateral Lunge (no weight)
Medicine Ball Cross Chop
Box Squat Jumps
Rest

** REST TWO MINUTES before going on to the next section**

B. 3x
40/20 interval
Alternating Goblet Step-ups
Mountain Climber Push-ups
5 yd Lateral Shuttle Run (touch cone with outside hand)
Scissor Kicks
Rest

Core

“Shortcut to Shredded”
3x
40 yd Suitcase Walk R/L
30 seconds Ring Plank (sub Shoulder Taps if necessary)
10 Erg Pike Ups (sub Inch Worms if necessary)
20 Ball-up Situps

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