360PT Strength WOD 8/22/16

Core: "Plank Complex" Sets x 3 / Hold time 45 sec
Note: 45 seconds is not long if you just hang there I want you to hold an Isometric squeeze while in each position.

  • Hollow Rock Hold
  • Side Plank
  • Plank

Dynamic Warm up: x 1 Set

  • Supine Leg Swings ( on back) x 20 ( 10 on each side)
  • Arm Slides ( on back) x 10
  • Scorpion x 20 ( 10 on each side)
  • Cobra x 10 reps

Strength

Part # 1
Reps x  21/15/9:  do each movement with out rest 21 reps , rest as needed then do each movement 15 reps and then 9 reps. Go light enough that you can keep moving ( Muscular Endurance)

  • Barbell Snatch ( 35 - 65 lbs) 
  • Front Squats w/Barbell ( same weight) 
  • Push ups

Part # 2
x 5 Sets

  • Bike x 3 min ( or sub with other steady state cardio, run row ect)
  • Dips x 12 reps
  • Bicep curls w/barbell - 25-55 lbs ( may sub with dumbbells) x 12 Reps
  • RDL w/barbell 25-55 lbs ( may sub w/DB ) x 6 Reps on each legs
     
  • Stretch:

  • 10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.
     

  • Motivation: