banner

WEDNESDAY 181107

Warm-up:

Individual…

Bike 3 minutes

12 Banded Hamstrings

Group…

Run 200m forward, 100m backward

20 steps of high hip bear crawl (bear Crawl swinging hip out and over)

20 steps of crab walk with hips parallel to the floor (think of hips extended into a table top)

5 inchworms with a pushup

10 Kang Squats

Review the strength and skill….

Spend some time warming up your DL — empty bar and some lighter weights practicing the pause DL building to 50-60%

 

Strength and Skill:

Three sets of:

Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps) OR 45-60 Sec Handstand holds
Rest 60 seconds

Take 14 minutes to complete.

 

Fitness:

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Strict Pull-Ups

 

Performance:

Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

16 minute time cap.

 

Mobility:

Couch Stretch

LAX to Plantar Fascia

Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin