July 28, 2016

July 27, 2016
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a) WARM UP:

3 rounds for quality:

  • 10 Beat swings
  • 10 Air squats
  • 10 Jumping pull ups
  • 10 Jumping air squats

 
b) PISTOL SKILL WORK:

10 min Pistol Work

  • Level 1 – negatives on box
  • Level 2 – banded across rack
  • Level 3 – Regular pistol – work on depth and speed and full foot on ground
  • Level 4 – Holding a med ball behind your back and tapping to the ground

 
c) STRONGMAN CONDITIONING:

**same as 2 weeks ago.  Week 1 was a feel for the weights.  If you can go higher without breaking down on form, go ahead.  Note the individual instructions per movement.

A.

3x (without rest in between carries):

  • 25 m Yoke Carry (the length from post 3 to post 1)

**Work as heavy as possible without stopping in the 25m.  If you cannot make the entire length, LOWER THE WEIGHT.  

The MINIMUM here is to be able to carry the amount of your back squat for the 25m today. Please note the weight on the board.  Compare to your BS.

– Rest 2-3 minutes.

B.

3x (without rest in between pulls):

25 m  Hand-Over-Hand Rope Pull

**Work as heavy as possible for the 25m pull.  You CANNOT use a two hand pulling method.  You MUST use a single hand, supinated grip pull with your torso parallel to the ground and feet not moving, as per the video link.  Please note the weight on the board.

– Rest 2-3 minutes.

C.

1x:

  • 200 m Sled Sprint (to the yellow corner of the building and back)  

**no stopping! – get out of your head and KEEP MOVING!

Please note the time on the board.

 
d) RECOMMENDED MOBILITY:

  • Roller time!  Focus on legs – quads, adductors, hammies and glutes.  Remember to roll from the knee to the hip.

 
WOD