Warm-Up

SUGGESTED WARM-UP
*Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick")
DeFranco's Limber 11 Routine
*Dynamic warm-up:
1. 20 yard striders followed by 5x neck rolls R&L
2. 20 yard striders followed by 5x arm circles F&B
3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L
4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L
5. 20 yards carioca, 5x pulling knees to chest R&L
6. 20 yards carioca, 5x explosive knees R&L
7. 2x 20 yard dead-legs
8. 2x 20 yard fast cycle
9. 2x 10 wall runs single leg fires
10. 2x 4 wall runs triples
11. 2x 20 yard ankling
*Range of motion/form work for primary focus of the day
*Mobility
*Post Work-Out Stretch

Friday, June 27, 2014

Work Capacity/Biceps

work in 50 reverse hypers into your warm-up

death by log clean- 1 clean on first minute, 2 cleans on second, and so on until you can not complete the number of reps

4x10 cheater bb curls
4x15 standing face curls
3x12 single arm rope cable curl
3x10 fat gripz hammer curls
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