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11.21.16

21
Nov

11.21.16

IMG_3960

3:00 dynamic warm up
Three sets of:
Tempo squats with 10# plate. Slow descend with holding plate out front. Pause for :03 at the bottom of the squat. Drive up. x 10 reps
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps

Mobility:
10 x banded squats
Band assisted perfect stretch x :30 each leg
10 x banded glute bridges
T-Spine Pulse x 8 reps
place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down
Band assisted lat stretch x :30 each side

Skill: Front Squat
3 reps @ 82%
1 reps @ 88%
3 reps @ 82%
1 rep @ 90%
3 reps @ 82%
1 reps @ 93%

Primer: Jerks + Clean warm up
2 x press behind the neck
2 x push press behind the neck
2x push jerk behind the neck into a split
2 x tall clean high pull
2 x muscle clean
2x tall clean
2x hang clean

WOD:
4 RFT
9 Hang Cleans 155/105 or 135/95 or 115/75
6 Jerks 155/105 or 135/95 or 115/75
3 Ring dips- sub stationary dips

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