Sep 19, 2012
Thursday 9/20
Toni hammering out some deadlifts!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Band shoulder stretches, 10 oh band pull aparts, 10 band face pull aparts
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes Complete 3 Clean and Jerks @ 70% of 1 Rep Max
Metcon – Eight Rounds For Max Reps of:
20 Seconds Hang Power Clean (115/75)
10 Second Rest
20 Seconds Push Press (115/75)
10 Seconds Rest
Buyout: 3×10 band face pull apart plus external rotation
Elements Class
Skill: Power Clean
Strength: Power Clean 2-2-2-2-2-2
Metcon: 3 Rounds For Time:
400m Run
15 DB Power Clean and Jerks (45/25)
Friday 9/21 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility – 3 Rounds: 10 monster band glute bridges, 10 kb swings (53/35), 10 single leg deadlifts (5 each side)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 6 Minutes Complete 2 Barbell Rows (Heaviest Possible)
Metcon - “Christine”
3 Rounds For Time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
Buyout – 5 Minutes Turkish Get-up work
