16.06.2010

ROAD TO THE FIGHT

CRISTIAN SANAVIA ON THE ROAD FOR THE EBU TITLE

WARM UP JOG&SKIP 2'
AIR SQUAT, SQUAT JUMP, TUCK JUMP, LUNGES 1x10 each
HIP MOBILITY: HIP CIRCLES, FIRE HYDRANTS, COBRA, SCORPIONS, CLIMBERS 1x10 each
MUSCLE ACTIVATION: DOUBLE LEG BRIDGE, ALTERNATING ARM/LEG RAISE, SUPERMAN 2x10 each
ANIMAL WALKS: BEAR, GORILLA, TIGER, KRAB 1x15mt each
SCAPULAR RETRACTION: BAND PULL APART, KB SWING

W#1  4 Rounds of the following:
10 SDHP @45Kg + MOUNTAIN CLIMBER 30"  Rest 1'
10 GOBLET SQUAT JUMP @KB 20Kg + MOUNTAIN CLIMBER 30"  Rest 1'
10 D-BALL FRONTAL SLAM @ 20lb + MOUNTAIN CLIMBER 30"  Rest 1'
10 PLYO PUSHUPS ON BOX + MOUNTAIN CLIMBER 30"  Rest 1'

HURRICANE LEV. 1

#1 RUN 25" + 10 BAND CURL + 10 BAND PUSH DOWN @JumpStretch green band    3 Rounds No Rest
#2 RUN 20" + 10 FRONT PLATE RAISE + 10 PLATE TRUCK DRIVER @10Kg Plate      3 Rounds No Rest
#3 RUN 20" + 20 TIRE HAMMER STRIKE (10 each arm) @10Kg Hammer                       3 Rounds No Rest

10' MOBILITY
20' STRETCHING

Thanks to Chad Smith, I shared some of his views for Combat athletes. I took the MClimber instead of the sled (prowler) because of the bad weather conditions, it puts kind of the same feeling and lactic acid buildup.

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