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09.28.17

28
Sep

09.28.17

Warm Up:
250m row/run or bike
2 rounds of:
6 spiderman lunges
5 deep squat progressions
4 slow push ups
3 OHS with pvc
2 strict pulls
1 high five to a buddy

Mobility:
20 banded face pulls
20 banded tricep extensions
10 slow wall squats

Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: squat clean
EMOM 8:00
1 x squat clean- athlete decides to build load or remain constant across- Starting at 60-65% 1 RM

WOD
18:00 EMOM
min 1-2, 7-8, 13-14 TGU x 2 reps each side or muscle up drills and practice
min 3-4, 9-10, 15-16 alternate pistols x 10-14 reps or handstand walk drills and practice
min 5-6, 11-12, 17-18 L-sit hold on boxes or parallettes x :45 (accumulate)

HS walk drills:
1. kick to handstand on wall with hands turned out x 10 reps

2. Back-to-Wall donkey kicks x 10 reps

3. Handstand walk parallel to wall x 4 feet in each direction

Muscle up drills:
1. Speed swings x 6 reps

2. Rowing Transition Lifters on Low Rings x 6 reps

3. Pop swing x 5 reps

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