Announcement
Off-Day Conditioning - 082020
Thursday, August 20th 2020
WARMUP
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Frankensteins
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
STRENGTH
5×5 decline push-ups
See video below for demo, but it’s a push-up with your feet elevated. Start off with 4 inches to 12 inches and if you can do them with relatively perfect form, you can increase the height gradually. If you cannot do 5×5 regular push-ups with perfect form, do 5×5 incline push-ups (your hands are elevated instead of your feet). Decrease height gradually across each set until it becomes challenging.
3×8/8 pistol squat negatives, 3-5 seconds down
See video below for demo. If you can’t do negatives unsupported, hold on to a stable object like a doorframe/post to balance.
CONDITIONING
8:00 AMRAP
10 burpee over object
10 push-ups
10 leg raises over object
10 alt v-ups
AMRAP = “as many rounds as possible”. Keep a steady pace but push yourselves! Burpees over object is what we did on monday during drylands: Doing a burpee than jumping over an object. Leg raises over object might be a new movement for you, see the video below for a demo.
ACCESSORY
Walk/run for 15:00
8 sets, 0:20 on, 0:10 rest
Hollow hold
Easy pace, walk as needed but try to stay moving for the whole 20:00 whether it’s running or walking.
COOLDOWN
Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips
HELPFUL LINKS
Decline Push-ups
https://www.youtube.com/watch?v=s8HvKGx0-CQ
Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM
Pistol Negatives
https://www.youtube.com/watch?v=UigjlJxCBhE
Burpees over Object
https://www.youtube.com/watch?v=f1j2jK-uk_M
Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Leg Raise over Object
https://www.youtube.com/watch?v=EvleorZT7wU
Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM