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01.16.18

16
Jan

01.16.18

Warm Up:
Two sets of:
Row x 500 Meters @ light pace
Kettlebell Swings x 15 reps
Goblet Squats x 10 reps

then..
Foam roll thoracic and quads/adductors
couch stretch x :30 each side

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlifts 15:00 to work on the following:
4 reps@ 60%
3 reps @70%
2 reps@ 80%
4 reps @65%
3 reps @75%
2 reps @85%

Take 5-8:00 to build to your 90% 1RM thruster weight

WOD: brought to you by: Elijah ‘EZ’ Muhammad
5-4-3-2-1 Thrusters at 90% your 1RM
10 DB snatches 50/35 35/20
50 DUs or 100 singles

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