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MONDAY 150713

Warm-up:

Row 500m

Banded hip distractions

15 squats

Straight leg Bear crawl down

Spider-Man crawl back

10 GHD sit-ups

15 leg swings

Warm up squats 
Strength:

Every 4 minutes, for 20 minutes (5 sets)…

Back Squat (descend at 2 sec and pause 2 sec at top)

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….
WoD:

For max reps/meters…

2 minutes of Rowing for Meters

Rest 60 seconds

2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

2 minutes of Dumbbell or KB Thrusters (55/35 lbs)

Rest 60 seconds

2 minutes of Rowing for Meters

Post scores for each portion.
Mobility:

LAX plantar and pec

Roll posterior

Roll IT bands

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