April 29, 2016

 

a) WARM UP:

3 rounds for quality:

  • 10 dowel pull thrus
  • 10 beat swings
  • 5 leg swings – front/back and side to side
  • 10 goblet squats with kb
  • 10 double leg glutes bridge ups with kb or bar

Then coach led deadlift technique work.

b) STRENGTH:

  • 3 sets x 3 reps Deadlift (@ 70, 80, 90% of DL 1 rep max)

c) WOD:

5 rounds for time:

  • 9 thrusters (95/65)
  • 9 pullups

 

Finish class with coach led mobility (couch, pigeon, banded lat distraction).

d) ACCESSORY WORK:

  • 3×10 DB Single arm DB press
  • 3×15 Back Ext
e) RECOMMENDED MOBILITY:

  • couch stretch
  • pigeon pose and glutes / hammies rolled out
  • banded lat distraction on rig
  • thoracic spine and upper back rolled out

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