03.16.2021

Warm Up
3 sets
6 DB snatch right side
6 single arm DB push press right side
30 seconds wall supported deadbugs
6 DB snatch left side
6 single arm DB push press left side
30 seconds tall plank DB pull throughs





Mobility: shoulders

1. PVC lift offs x 10 reps- try to externally rotate arm before lifting
2. 90/90 overhead raises with band- back flat on floor x 15 reps https://youtu.be/usneRnPKPlM

then... with 2.5/5# plate https://youtu.be/7WFBUEuhR2k

lying on a bench or the ground- on your side, legs bent
top arm moves from zero degrees to 90 degrees with a light weight in hand (6/10)
from 90 degrees to vertical- constant tension (8/10)
come to side- side lying rotation- elbow stays in (10/10)




WOD
"Oh Baby!"
3 rounds for time
20/16 cals row
20 wall balls 20/14
20 alt. DB snatch 50/35 35/20
20 slam balls
Rest 3:00
* record splits*

01.07.19

Warm Up
2 rounds

9/6 cals row or bike
10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility: shoulders- tight???
https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8

**angled barbell should be put in a corner of a squat rack**

Primer: 3 sets
20 shoulder taps in a plank position (10 each side)- pause 2 seconds on the tap- try not to rotate hips
1 wall walk + 30 second handstand hold + walk back down

rest as needed

Barbell warm up (empty barbell)

5 good mornings + 5 elbow rotations
5 back squats + 5 hang muscle cleans
5 stiff legged deadlifts + 5 front squats
3 power cleans + 3 hang squat cleans + 3 squat cleans

WOD
For Time
40 power cleans
30 thrusters

RX- 115/75
Intermediate- 95/65
Scaled- 75/55