If you show up early…. FOAM ROLL until it’s time for the warm-up!!!!
Warm-Up of the Week #1:
1. 400m Run
2. 2 x 10 of Each: (8 Minute Cap):
– Arm Circles, Across & Backs, Leg Swings, Walking Lunges with a Twist, Back Extensions, Wall Squats
3. Spend 3 Minutes on Handstand or HSPU practice. – Kick up & support practice, partner assisted negatives or HSPU’s or Strict Reps of HSPUs to get in volume.
** We’ll do this Warm-Up every day this week. On Monday we’ll have a new Warm-Up of the Week. The week after we will repeat this one. The idea is to have consistent practice on a skill (this week it’s handstands) and to have more efficient warm-ups. **
15 – 20 Minutes to work up to a 1RM Back Squat
15 – 20 Minutes to work up to a 1RM Split Jerk
(If you have technical issues, we’ll work with lighter weights and higher reps to dial it in)
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.