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08.11.17

11
Aug

08.11.17

Warm Up:
3:00 light rowing or biking
MB get ups- With a medicine ball, hug the ball, kneeling tall, stand up and kneel back down with holding on the the MB x 20 reps total
then..
2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side
then…
repeat the MB get ups- heavier for 10 reps

Modified Barbell Warmup – Empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Snatch Grip Presses
5 Power Snatches
5 Power Cleans

 

Skill: Strict Press
3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 90%
1 rep @95%

WOD:
Sled push
50 feet- 50 feet- 50 feet
build load that you can push with rest in between
then..
3 x 50 feet at your heaviest load

when finished work on your most needed gymnastics skill
5:00-10:00 EMOM style
perform 1-5 reps of your movement on every minute

 

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