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WEDNESDAY 190710

Warm-up:

Individual…

Row or Bike 3 Minutes
Foam Roll T-Spine and Posterior

Group….

200m Jog
Russian Walks Down
15 Waiter Bows
Samson Lunges Back
12 Hip Bridges
12 Reverse lunges

Review Movements and points of performance….

Strength and Skill:

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 2 sec descend
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

Fitness:

For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

Compare results to May 21, 2019.

Mobility:

Pigeon Stretch
Couch Stretch
Roll Posterior

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