2017: PHASE 1

Phase 1 for the new year begins and its business as usual. I know its the first week back so we will start a bit slower with the strength work and with some extra conditioning to get those extra kilos/ i mean happy cakes and bikkis movin! Dave will take handbalancing as usual

OLY - Lvl I & II

warm up:

complete 15 min of:
Ankle mobility drills
Hip mobility drills
Tx Spine Mobility drills

strength:

complete 5 rounds of:
Deadlift x 5 @70%+
Back Squat x 5 @ 70%+
Overhead Squat x 3 @ 70%+

prehab & cool down:

​good morning squat 3 x 5 reps @ 3s pause each rep
Ukranian Deadlift 3 x 5 @3s pause

BAS - Lvl I

warm up:

​complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Penguin snaps x 10 reps

strength

complete 4 rounds of:
Pull Ups x 2-5
Ring Dips x 5

complete 4 rounds of:
Partial Pull Up x 5
Box/ Ring Support Hold x 15s
Top Pull Hold x 15s
Ball Slam Burpees x 10

prehab & cool down:

Wall Cubans 2 x 20
Floor Angels 2 x 8

​

BAS - LvL II

​warm up:

complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

strength:

complete 4 rounds of:
Muscle Ups x 5
handstand push ups x 5

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

prehab & cool down:

​External Rotations 4 x 8
Floor Angels 4 x 8