banner

WEDNESDAY 191009

Warm-up:

Individual…

3 minutes of biking
Crossover Symmetry

Group…

Coaches Choice…

 

Strength and Skill:

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1 tempo (These are excellent to help develop your glutes and hamstrings)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

Take 14 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Mobility:

LAX to feet
Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin