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02.17.17 Dumb Bell Power

17
Feb

02.17.17 Dumb Bell Power

Warm Up:
Partner row 200m
plate squats 15/10 #
Partner row 200m
single leg Romanian DL with KB
Partner row 200m
banded squats

Mobility:
Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds.
Hip Circles x 10 rotations
Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down
Deep squat progression x 5 reps
Banded lat stretch x :30 each side

Primer:
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%

WOD:
5 RFT
7 DB squat clean thrusters 35/25
10 Pull ups or 2-3 muscle ups

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