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WEDNESDAY 180502

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Leg Swings

10 Squats

Kneeling Front Rack Stretch

10 Jumping Spiders

Duck Walks in heels down

Zombie Walks back

Review the front squat…

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 3 sec descend and 2 sec pause

Build over the course of the 6 sets to today’s heavy double.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (Push-up, row, push-up, row, thruster)
10 Alternating Cossack Squats

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

Mobility:

Mash quads

Roll Posterior

LAX to Shoulders and Traps

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