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08.30.17- 30-30-30

30
Aug

08.30.17- 30-30-30

Warm Up:
Two sets of:
Hollow Body Swings x 10 reps https://www.youtube.com/watch?v=A_8tpCRz8rM&index=19& ( do this drill without the band across the rig)
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
then…
2 sets of (no more then 5# plates each hand)
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Mobility:
banded lat stretch x :30 each side
banded hip flexor stretch x :30 each side
banded glute bridges x 20 reps
banded walks- lateral and forward/backward x 15 reps each

Squat Practice: the wall squat to a ball
3 sets of 8 reps
squat with arms up as close to the wall as possible
slowly lower yourself to the ball
Watch for the following 4 points of performance:
1. feet
2. knees
3. depth
4. lumbar curve

 

Barbell warm up:
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 stiff legged deadlifts
5 front squats

WOD:
30-30-30 compare to score from 11/23/16
One barbell only- same weight
30 S2OH
30 Front squats
30 Power cleans
RX- 135/95 Scaled 95/65

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