Aug 5, 2012 Comments Off
Monday 8/6
95# back squats all day!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 monster band wall squats, 10 db renegade row, db shoulder activation exercises
Dynamic Warmup: Coach’s Choice
Strength: Push Press – 2-2-2-2-2
Metcon – 4 Rounds For Time:
100m Run
4 Broad Jumps
8 CTB Pullups
12 OH Squats (95/65)
Level 2: 75/55
Level 1: 65/45
*15 Minute Cap
Buyout: 3×10 glute ham raise, 1 minute adductor stretch, 1 minute pigeon pose
Tuesday 8/7 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 1 minute wrist mobility, 2 minutes band shoulder stretches
Dynamic Warmup: Coach’s Choice
Strength: EMOM for 7 Minutes Complete 1 Clean Pull + 1 Power Clean
Metcon: 3 Rounds For Time:
15 Hang Power Cleans (135/95)
15 Burpees
Level 2: 115/75
Level: 95/65
*12 Minute Cap
Buyout: 10 pushup + lateral walk, 2×30 second pec stretch, 2×30 second internal rotation stretch
