04.21.2020 Super Set Day!

Warm up

60 seconds jumping jack
then 2 rounds30 seconds flutter kicks in the hollow
10/side- side lying hip thrust
5/side single leg RDL
5/side half kneeling DB press


Home Weightlifting
A.  power snatch + snatch from the power position  4 sets of 3 (1+1)
B.  drop snatch + OHS 4 sets of 3 + 3


https://www.instagram.com/p/B-shdkJHAGa/
Super Set One
2 rounds
8 reps/side -single leg hip thrusts- DB on the working hip
10 reps/side -touchdown squats
8 reps/side -reverse lunge to single leg deadlift- non working leg back and up with weight on the non-working leg side

Super Set Two
2 rounds - do all reps unbroken
20 DB wrist curls
15 DB bicep curls (both arms at the same time if you have two DBs- otherwise 15 each side)
10 DB seated strict press (both together if you can- otherwise 10 each side)

https://www.instagram.com/p/B-kwcV2nkwc/
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest  (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor

02.21.2020

Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&

then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side


Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side


Skill: front squat- eccentric focus  (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below

(do one super set between rounds only 3 times, not for 6 rounds)

Super Set- build load

3 total sets completed

DB high pull x 8/side

DB dual seated strict press x 10 reps

WOD  (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals