Oct 17, 2016

 

PRE-CLASS MOBILITY:

  • Light rolling for 2 min of T spine/lats
  • Light rolling for 1 min of quads
  • :45 sec wall stretch
  • :30 sec couch stretch

 

a) WARM UP:

3 rounds not for time:

  • 250m easy row, ski erg, or bike
  • 3 ring rows
  • 6 pushups
  • 9 squats

 

b) STRENGTH:

4 sets of HSPU work

  • Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
  • Level 2 – you have 1-3 – work on strict
  • Level 3 – don’t have hspus, but you can kick up on the wall – negatives down to the floor with FULL range of motion
  • Level 4: cannot get on the wall – work on hspus from box

Rest 1:30-2:00 between sets

 

c) SKILL:

  • EMOM x 5 of T2B work:

Set a goal for 30 secs of work and be consistent through the set.

 

d) WOD:

  • Buy in – 500m row

Then,

9-15-21 reps of:

  • Med ball cleans (20/14)
  • Double the situps (18-30-42)
  • Box jump overs (24/20)

15 min Time Cap

 

e) ACCESSORY WORK:

  • 3 x 10 bench candle stick
  • 3 x 1 min Plank

 

f) POST-WOD MOBILITY:

  • Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
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