04.27.2023

Mobility
A.  robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
1. front raises 15 reps 
2. diagonals x 10 reps each side- keep the lower hand at the hip
3. supinated pull aparts x 15 reps

 
 
Strength
Wendler week 3 cycle 2
Bench Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
WOD
#justabar
"99"
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
after completing 5 rounds finish off with 9 burpees to make 99 reps total

03.16.2022

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
1. Banded hamstring curls x 20 reps
2. Wall slides- slow & controlled x 5 reps
3. Yoga push ups x 5 reps


Strength
Find your max Deadlift today!!

warm up reps
8 @ 50%,
6@ 60%,
4@ 70%
2 reps @80%
1 rep @85%
1 rep @90, 95, 95+%




WOD
#justabar
9:00 AMRAP
3 deadlifts
3 hang squat cleans
3 front squats
3 strict press
3 push press