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07.20.17

20
Jul

07.20.17

Warm Up:
3:00 row/run/bball/bike
LaCrosse ball smash traps x 1:00 each side
Foam roll thoracic area x 1:00
Couch stretch x 1:00 each side

Primer:
3 Giant Sets:
12 Barbell Rows with empty barbell
24 Dumbbell Close Grip Floor Presses https://www.youtube.com/watch?v=Lcl6nz7Az-w
36 Banded Tricep Pushdowns https://www.youtube.com/watch?v=TcuF2yVabTY
Rest 1-2 Minutes between rounds

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

Running Mechanics Drill
Pulling with Forward Movement https://www.youtube.com/watch?v=1jTLAXPUIkQ&feature=youtu.be

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

 

WOD:
4 Rounds
record time for each round
rest 2:00 between rounds
400m run
400m row

 

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