Jul 12, 2012 Comments Off
Friday 7/13
Matt looking great on the kb swings.
Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads, IT bands, lats and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 1 Minute – Shoulder extension stretch (30 sec per side), 1 Minute – band front squat stretch (high elbow), 2 minutes – lunge plus band ext. rotation
Dynamic Warmup: Coach’s Choice
Strength: 15 Minutes to build to a heavy single power clean
Metcon - For Time:
“Nasty Girls”
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Level 2: 115/75
Level 1: 95/65
Buyout – 20 handstand shoulder touches or 3 x 20 second handstand hold (practice shifting weight from one hand to the other)
Saturday 7/14 WOD:
Metcon - “Partner WOD – Double AMRAP”
8 Minute AMRAP:
Partner 1: Max Rep Deadlifts (225/135)
Partner 2: 15 Box Jumps (24/20) *if doing step ups complete 15 total steps (DO NOT DOUBLE REPS)
- 3 MINUTE REST -
8 Minute AMRAP:
Partner 1: Max Rep Push Press (95/65)
Partner 2: 15 Anchored Sit-ups
*Every 2nd minute complete 100m Sprint as a team
During AMRAP’s one partner will start on barbell movement, one partner will start on bodyweight movement. When 15 reps of bodyweight movements are completed, rotate stations. At the top of each 2nd minute, both partners will complete 100m Sprint to dumpster and back and then resume AMRAP. Change weights on barbell during 3 minute rest period. Post total deadlift reps and push press reps at the end of each AMRAP.
*Sub KB deadlifts and DB push press for intro visits
