Tuesday 9/26/17

Tuesday 9/26/17

Fittest 50 Women & Men in the World – Check out SI’s Most Fit Athletes in Sports. We can argue superlatives later. For now, let them inspire you to skip the excuses, push harder, run faster and MOVE like athletes.

So many amazing athletes doing the damn thing. One notable?? Julio Jones running the speed ladder. Channel him the next time you’re on the turf.

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

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 3 at 70%
5 x 3 at 80%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
2 x 3 at 70%
3 x 3 at 80%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning

“Geworfenheit”

Levels 3/4

5x AFAP
50 Double Unders
16 Pass-Through Reverse Lunges

This is a lunge where you pass the kettlebell under your forward leg thigh as you step back with the other leg. If I am holding the bell in my right hand, I step back with the right leg, pass the bell under my left thigh to my left hand, and stand back up. Then repeat on the other side. It is important to take a DEEP step back, bring your knee all the way to the floor, and keep your chest as upright as possible or you can hurt your lower back.

L4 – 24/18
L3 – 22/16, 25 DUs

Levels 0-2

5x AFAP
120 Single Unders
12 Pass-Through Reverse Lunges

L0/1 – may substitute Goblet Lunges if you can’t do Rx with good form