02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows