workout of the day
04.16.18
Warm Up 4 sets- focus on control of each movement- move slow and deliberately
Quadruped Hip Extension- 10 each leg https://www.instagram.com/p/BhjsgUUD5bZ/?taken-by=functional.bodybuilding rest 15 sec Scapular push ups on elbows- 12 reps https://www.youtube.com/watch?v=Jmyx_fRYDt4 rest 15 sec Lateral band walks - 12 each direction
Primer:
platter squats with PVC x 10 reps
banded pec stretch x 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list
Skill: Overhead squats 5 sets of 3 reps- building load
WOD 600m row 10 clusters 155/115 400m row 15 clusters 135/95 200m row 20 clusters 115/85
04.13.18 Friday the 13th!
300m row or bike
5 kip swings
5 push ups
10 squats
200m row or bike
5 air chair swings
5 inchworms
10 jumping squats
Mobility: Banded good mornings x 20 reps Couch stretch x :30 each side
Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI
Skill: Deadlifts 3 sets of 8 reps @ 70%
WOD 12:00 AMRAP 150m run- out the garage door and back around to the front door by the bikes 5 Front squats 135/95 - taken from the ground 10 TTB
04.12.18
Warm Up 2 rounds
Assault Bike .5/.4 Miles 20m Goblet Loaded Duck Walk 2 Hollow Body Wall Walks 14 Wall Facing Shoulder Taps try the duck walks without weight first. Scale wall facing shoulder taps to HS march from a box
Primer: push up practice 1. start with scared cat back hollow position to ensure you have fired up each muscle 2. shoulders and hips rise and fall together at the exact same time 3. hands are just outside shoulders and elbows go back as you go down 4. return to the start position Perform in order: a. 8-10 reps to a box/bench b. 8-10 reps single leg on floor to a box/bench c. 8-10 reps on the floor d. 8-10 reps dynamic- on rings **only progress to the next level if you can do the prescribed reps listed
Barbell Warmup to start (empty): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
WOD 60 seconds to complete 5 power cleans 135/95 or scaled at 4 power cleans 95/65 5 lateral burpees over the bar or scaled at 4 lateral burpees over the bar 60 seconds rest * each round add 10# * go until you can't complete the work in one minute
04.11.18
Warm Up3 Sets – 8 single leg RDL with KB per leg rest 30sec 20 banded hip thrusts- mini band around the knees rest 30sec 30sec Superman Swimmer Kicks rest 90sec
Mobility: banded hip flexor stretch x :30 each leg Russian baby makers x 10 banded lat stretch x :30 each arm
Skill: Stamina Squats week 2 12:00 EMOM min 1- 3 front squats @ 63% min 2- 6 back squats @ front squat weight
WOD
3 sets not for time
10 Dual Kettlebell Turkish Sit Ups
5 Dual Kettlebell Z Press (same load as sit ups)
20m Kettlebell Cross Body Carry per arm
10m Seated Sled Drag Face Pull
* use light load for the KB press and sit ups. Heavier load on the carries.
*use one plate on the sleds with straps, not ropes (25,35 or 45# plate)
04.10.18
400m row or bike Band Distracted Pec Stretch x 30 seconds per side Band Distracted Lat Stretch x 30 seconds per side Band Distracted Hamstring Floss x 30 seconds per side
and then …
Bird Dogs x 10 reps Medicine Ball Hamstring Curls x 10 reps Reach Thrus x 5 reps
5 Sets of the Complex: Tempo Clean Deadlift* 2 Hang Power Cleans 2 Front Squats +1 Tall Clean + 1 Jerk
Tempo Clean Deadlift* With the bar starting on the floor, take a full five seconds to pull to knee level. At knee level, pause for another two seconds. After the pause at the knee, take another five full seconds to pull the bar to the standing position. This *should* feel like work.
Skill: Clean and Jerk EMOM 10:00 1 rep C&J build load
WOD 13:00 AMRAP 15 cal row 12 deadlifts 135/95 9 hang power cleans 6 push jerks
04.09.18
Warm Up:Two sets of: Row x 500 Meters @ easy pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps
Skill: snatch balance work on this 1. for position 2. for speed 3. for load 5 sets of 2 reps set 1- 50% set 2- 55% set 3- 60% set 4- 65% set 5- 70%
Primer: box jump practice Either use a shorter box or a stack of plates 3 sets of 4 box jumps- it's all about quality here, not quantity!
- full hip extension
- build sounds landing mechanics
- feet flat on landing
- knees neutral
- abs braced
- eyes/chest up
- pause at top position momentarily
- step off box if over 20"
WOD
12:00 EMOM
min 1: box jump overs x 10 reps
min 2: power snatch x 10 reps 75/55
Post WOD: L-sit hold 1:30 accumulate time