Jul 4, 2012 Comments Off
Thursday 7/5
Marcus hitting some picture perfect pushups!
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads and T-spine/2 Minutes – lax ball shoulders pecs
Mobility: 2×10 band face pull, 10 db row + external rotation, 10 wall angels
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes Complete 1 Push Jerk + 1 Split Jerk
Metcon:
1000m Row For Time -
Immediately followed by:
10-9-8-7-6-5-4-3-2-1
V-ups
OH Walking Lunges (45/25# plate) (L+R = 1)
Buyout: 10-15 Turkish Getups (Choose load, alternate sides)
Friday 7/6 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads and lats/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Wall quad stretch (1 minute per side), 2 Minutes – Band front squat stretch (High Elbows), 30 Second handstand hold or wall climb
Mobility: Coach’s Choice
Strength: Front Squat 5-5-5
Metcon – AMRAP 10 Minutes:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 HSPU
1 Burpee Box Jump (24/20)
*Increase each movement by 1 rep after each completed set…
Buyout – Tabata Hollow Rocks
