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05.03.17

3
May

05.03.17

Warm Up
200m run
10 scap pull ups
10 side step ups on box
200m run
10 scap push ups
10 foot drag step ups on box
200m run
5 pull ups + 5 push ups
10 alternating pistols

Mobility:
with mini-bands
clam shells x 10 each side
hip bridges x 10
squats x 10
lateral walks x 10 each direction
monster walks x 10 each direction

Skill: sumo deadlift
5 reps @65%
5 reps @ 70%
4 reps @80%
3 reps @85%
2 reps @90%
Things to remember with sumo DL
1. Stance- knees out to where your ankles are
2. Point toes out. Bar close to body for a smooth, shorter pull
3. Hips close to the barbell- low enough to keep your back straight and still have good hamstring tension
4. Get body behind bar- pull yourself down into the bar before you lift and then pull bar into body
5. Spread the floor- create torque in hips and force knees out on the way up
6. Shoot hips through

WOD:
21 Back squats 135/95 or 115/75 or 95/65
21 Push ups
15 Front squats 135/95 or 115/75 or 95/65
15 Ring rows
9 OHS 135/95 or115/75 or 95/65
9 C2B pull ups sub pull ups

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