May 18, 2016

 

a) WARM UP:

2x Between the posts:

  • Side shuffle there and back
  • 10 air squats
  • High Kick
  • Knee Pull
  • 10 scap push ups
  • 10 scap pullups

Repeat

b) STRENGTH:

Superset 3x:

  • 8-10 reps Strict Pull Ups (Scales: 1. if this is easy, add some weight.  2. if this is difficult, negatives – no bands today)
  • 40 m single arm Farmer Carry As Heavy As Possible (each arm) – 2 full lengths of gym (or 4 between posts)
c) METCON:

25 min AMRAP

  • 20 Push Press 95/65
  • 20 OH lunges 95/65
  • 20 T2B
  • 20 Cal row
  • 20 Front squats 95/65
  • 200m Sprint
  • 20 Hang power cleans 95/65
d) ACCESSORY WORK:

  • 10 min to work ring MUs (ring swings, transitions, false grip holds, etc.)

e) RECOMMENDED MOBILITY:

  • spend some time smashing lats with softball / hard roller

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