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WEDNESDAY 180110

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Trap and Shoulders

Group…

15 Dislocates

10 Good Mornings

10 Leg Swings

Downward Dog Hold

10 Push Ups

3 Wall Climbs

Review the Press and Push Press

 

Strength and Skill:

Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

 

Fitness:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

 

Performance:

“Helen”

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

time cap of 15 minutes.

 

Mobility:

LAX to Plantar Fascia

Mash Forearm with a super friend

Roll Posterior

Banded Hamstrings

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