Warm up
3 RDS
30 second oh March on each arm
10 tiger sit downs
10 DB pass throughs
Goat work
3-5 sets of 5-10 reps of tuck ups/situps/v ups
The focus is on the snap and speed, looking for you to keep as little time under tension versus making it a longer drawn out movement.
My goat work is focused on open prep- speed and efficiency…
Make sure to time or video yourself to see differences when doing them “normal” and doing them as quickly as possible…
Strength
5-7 sets
Overhead tricep extensions 12-15 reps
Tempo explode up-1 hold-3 down-0 at bottom
Plank hold 15 seconds
DB good morning (place dumbell behind head on traps and hold in place)
6-10 reps
Tempo 2 up-1 hold-4 lower-0 at bottom
Workout
GET THROUGH THE LADDA!!!!
10-1
1-10
Front rack dropstep lunges each leg
(Hold DB with two hands in front rack)
Forearm to hands plank ( start on forearms, press one hand to arm straight then perform on other hand, the lower self back to forearms one arm at a time). Advanced version is to press both arms straight together and then lower back down under control.
Cap is 8 minutes
Mental fitness
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: my definition of success is…
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 