Jul 8, 2012 Comments Off
Monday 7/9
Pinkies out Marino, pinkies out!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 5 x prone Y, T and W exercises, 10 DB row plus external rotation, 10 band W’s
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes complete 2 weighted pull-ups (Unweighted Deadhang/Band Assisted or Ring Row as needed)
*during rest period hold 20 second plank hold
Metcon - 12 Minute AMRAP:
5 Power Snatches (135/95)
10 Burpees
Level 2: 115/75
Level 1: 95/65
Buyout: 10 push-up plus lateral walk, 2×30 seconds pec stretch(each side) and 2×30 seconds internal rotation stretch (each side)
Tuesday 7/10 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, lats and IT bands/2 Minutes – lax ball lats and shoulders
Mobility: 2 Minutes – Calf and ankle mobility, 2 minutes – wall squat stretches (lying against wall), 10 monster band lateral x-walk (10L/10R)
Dynamic Warmup: Coach’s Choice
Strength: Back Squat 5-5-5
Metcon - 3 Rounds For Time:
400m Run
1 Rope Climb
12 Toes to Bar
8 DB Split Jerk (45/25)
Buyout – 3 x 10 band good morning, 2 minute band hip flexor stretch (low band/forward lunge – 1 minute each side), 2 minute pigeon pose (1 minute each side)
