01.04.19

Warm up
3 rounds
9/6 cals bike or row
12 air squats- 3rd round do Cossack squats

then...
https://www.instagram.com/p/BqJFAXxl-71/
1-2 rounds of:
6-8 Single Arm KB Turkish Sit Ups
6-8 Single Arm KB Z Press
4-6 Half Kneeling KB Windmill

WOD
21:00 EMOM
min 1: 15/12 cal bike
min 2: 10 HSPU or 6-8 piked box hspu
min 3: 12 alternating pistols


Core Finisher
https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets

06.25.18

Warm Up:4 rounds- increase pace on the run each round

Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm

Primer: 9:00 every :90 alternate between:

Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand

https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Station 2: hollow body hold :15 on/ :15 off for 2 sets or toes to rings- slowly x 8 reps

Skill: halting clean deadlift + full clean ** halting clean deadlift is intended to train and reinforce positional awareness and stability, not speed. The lifter pauses for :03 at the mid-hang position and then returns to the floor at a controlled speed. Then lifter performs a clean with no pause, but keeps the lift from the floor to mid-thigh slow to ensure correct positions, balance and timing.

10:00 EMOM 1 rep halting clean DL + 1 rep clean

set 1-2 @ 70% set 3-4 @ 75% set 5-6 @ 80% set 7-8 @ 85% set 9-10 @ 90%

WOD 21 Turkish sit ups- KB in each hand, weight stays overhead the entire sit up, legs extended

21 MB cleans 20/14

21 Turkish sit ups