Aug 24, 2016

 

a) WARM UP:

3 Rounds not for time:

  • 20 sec light rolling per quad
  • 10 tactical frogs (https://www.youtube.com/watch?v=t0gjbcYXz0c)
  • 10 Banded Good Mornings
  • 10 Goblet squats – on last 1, hang out at the bottom for 30s, moving around warming up the ankles and calves
  • 30 sec plank

 

b) STRENGTH:

  • 4 sets x 6 reps – 3 sec tempo pause Front Squats @ 65% (Tempo 43X1)

**Control the descent and maintain tension in the bottom. Rest 2-3 min between sets.

 

c) WOD:

21-15-9

  • HSPU (scale: if you cannot perform full range of motion to flat ground, you must go from a box)
  • Ring Dips (scale: no bands here, use a box to hold your feet to reduce weight being dipped OR matador bars to less than 90 degree elbow angle)
  • Push Ups (scale: no knees.  Use a barbell on the rig or bench or wall)
d) ACCESSORY WORK:

6 rounds:

  • 5 evil wheels
  • side plank, both sides 45s each

 

e) RECOMMENDED MOBILITY:

  • shoulders, triceps, pecs – door stretch, banded front rack distraction, then smash with LAX

 

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