12-17-2020

Warm Up
2 sets

6/side beast to alternating leg through https://youtu.be/EQEuNPVppO8
3 DB OHS right
2 DB windmill right
15 second goblet squat hold
6 candlestick roll ups
3 DB OHS left
2 DB windmill left
15 second goblet squat hold


Mobility
thoracic rotations x 8/side
quadruped Ys x 5/side
yellow mini-band slides x 3 each side


Strength
At Home

4 sets
goblet squat eccentrics x 5 reps @53X1
half kneeling DB strict press x 8/side @2X01

4 sets
front squat x 5 reps @53X1 -light load
half kneeling barbell strict press x 4/side @2X01


Gymnastics Core/Latshttps://www.instagram.com/p/B_7YJCHAtpM/

3 rounds (rest about 90sec between sets)⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

⁠

WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols



At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats

01.14.2020

Warm Up
2:00 bike or row
band assisted upper anterior chain opener- 1:00
2:00 bike or row
30 seconds each side banded lateral walks
10 slow to fast banded air squats

then...
one set
plank with forward reach x 10 per arm
plank with lateral reach x 10 per arm
hollow hold 30 seconds

Mobility

foam roll lats x 1:00 (30 seconds each side)
T-spine hold on foam roller x 45 seconds
wrist stretches


Skill: Jerks
A. Drop to split x 3 reps for 3 sets https://www.catalystathletics.com/exercise/417/Drop-To-Split/
B. Jerk balance x 3 reps for 3 sets https://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. 8:00 EMOM
split jerk x 1-2 reps @ 70% your 1RM split jerk


WOD
15-12-9-6-3
DB strict press    35/20     20/15
DB front squats
DB burpee overs