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WEDNESDAY 171115

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

LAX to Traps

Group…

Banded Shoulder/Lat Stretch

Bear Crawl Down

Crab Walk Back

15 Waiters Bows

10 Yoga Push Ups

Review the Hollow Position and Pullup

 

Strength and Skill:

In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

IF you do not have strict pullups perform

5 sets of:
Pull-Ups x 3-5 reps @ 5 sec descend
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed.)

Take 15 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Rowing or 200 Meter Run)
6 Dumbbell Man-Makers

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

 

Mobility:

Mash Lat on roller

Mash Quads

LAX to Plantar Fascia

 

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