Oct 4, 2016

 

a) WARM UP: From 0-10 min

  • Roll for 3 min – T spine / lats
  • 1 min front rack banded distraction on rig
  • 1 min banded hamstring (band hooked behind leg in a lunge)
  • 1 min ankle distraction

 

b) ACTIVATION: From 10-15 min

3 Rounds:

  • 3 Sumo Stance Walk outs (stand with legs wide, bend forward and inch forward to a plank.  Reverse to standing.)
  • 6 pause air squats (5s at bottom)
  • 9 ab mat sit ups

(Review points of performance of squats and correct movement to prepare for squats)

From 15-18 min with empty barbell:

  • 5 back squats
  • 5 strict press
  • 5 front squats (look for faults)
  • 5 stiff leg DL

From 18-20 min – Review Front Squats

 

c) STRENGTH: From 20-35 mins

  • 15 min to Establish 1RM Front Squat

 

d) WOD: From 35 – end of class

Set up for and discuss wod

15 min AMRAP:

  • 20 Box jump overs (24/20)
  • 15 T2B
  • 10 Wall Balls (20/14#–>11/10′)

 

e) RECOMMENDED MOBILITY:

  • Stretch and roll calves
  • Roll lats and quads

 

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