18.4 Heat Schedule copy

 

2018 Calibrated-End-Of-Open-Party!!!

– March 24^th 6pm-10pm @ Calibrated

– Time for the best party of the year!

– Potluck style food & drink. Bring family, friends, kids

– Let’s unwind and celebrate making it through the Open

– There will be a sign up sheet on front desk for the Potluck

 

Warm-Up
Row 1000m, Bike 1mile, or Ski 750m
+
Foam Roll upper and lower body
*Quads/hammies/glutes and Thoracic/lats
+
Lacrosse Ball pecs and low traps
+
Couch Stretch x 2min/side
+
3 sets:
Quadruped Torso Rotations x 10/side
Banded Gd mornings x 15-20
Half Kneeling KB Press x 10/side
Tempo Theraband Squat x 4
Reverse Snow Angels x 10 or 2 Wall Walks
+
Two sets at game pace of:
4 Deadlifts
4 Handstand Push-Ups or Hand Release Push-Ups
Rest 15 seconds
4 Deadlifts
50-Foot Handstand Walk or Bear Crawls

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

*Time cap: 9 minutes

VARIATIONS
Rx’d: (Ages 16-54)
– Men deadlift 225 lb. then 315 lb.
– Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
– Men deadlift 135 lb. then 185 lb.
Hand-release push-ups, and Bear Crawl
– Women deadlift 95 lb. then 135 lb.
Hand-release push-ups, and Bear crawl

Scaled Teenagers (Ages 14-15)
– Boys deadlift 75 lb. then 95 lb.
Hand-release push-ups, and Bear crawl
– Girls deadlift 55 lb. then 75 lb.
Hand-release push-ups, and Bear crawl

Scaled Masters 55+:
– Men deadlift 115 lb. then 155 lb.
Hand-release knee push-ups, and Bear crawl
– Women deadlift 80 lb. then 105lb.
Hand-release knee push-ups, and Bear crawl

Warm-Up

1 set:

Butt Kicks x 50’

High knee Pillar Skips x 50’

Straight leg pillar Skips x 50’

Straight leg and arm bear crawl x 50’ Forward and Backward

Forearm Smash x 30sec

Forearm stretch x 30 sec each side

Banded Front Rack Stretch x 30-60sec

+

2 sets:

Theraband Squat @5511 w/ KB in Goblet hold x 5/leg

Single Leg RDL w/ KB x 5/leg

+

Empty Barbell

2 sets:

10 Hang muscle Cleans

5 Front squats

5 strict press’s

 

Workout

A. Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

*Everyone must have a solid hang clean before they pull from floor

*Everyone must have a solid Power clean before they squat clean

*If you are using this as a technique session try doing a complex every 90sec for 15min (10 sets)

 

B. “Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups (Sub L-Seated DB Press for HSPU’s)

*10min Cap

*Just because this is “For time” does not mean you should have bad movement! Train smart and move as quick as your technique allows!