Warm-up:
Row 500m
Crossover Symmetry
15 Banded Good Mornings
Samson Lunges down
Inch Worms back
Banded Shoulders
Handstand Practice/Holds
10 Push ups
Skill and Strength:
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
WoD:
(Paleo Challenge ReTest)
21-15-9 of….
Power Clean (135/95)
Chest to Bar Pull ups
Mobility:
Mash lats on Roller
Roll Posterior
Lax to Shoulders
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021