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10.19.17

19
Oct

10.19.17

Warm Up:
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Followed by…

One set 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)

Three sets of:
Banded Hamstring Curls x 30 reps https://www.youtube.com/watch?v=KEWy6fD9l2M&index=11
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest 20 seconds
Bent Over Supinated-Grip Barbell Rows x 10 reps- light weight- make sure to row to somewhere between the belly button and the waist
Rest as needed

Skill:
Two sets of:
Super Slow Front Squats x 4 reps with empty bar or no weight
Rest 2 minutes

The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.

 

WOD
4 RFT
KB swing x 10 reps 53/35
KB sumo deadlift high pull x 10 reps 53/35
Flutter kicks x 20 (L+R =1)
DUs x 40 reps or 80 singles

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