12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

07.10.19 Partner WOD

Warm Up
2 sets of:
2 lengths shuffle
1 length leg swings
7/side lateral box step ups
7/side single arm high pulls with light DB
1 length/side single arm OH carry


Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

Barbell warm up
5 behind the neck strict press
5 behind the neck press to quarter squat
5 sots press
5 hang muscle snatch


WOD- Comes from SISU throwdown

Partner WOD- one work, one rest
For Time
60 TTB
50 Shoulder to overhead 135/95
40 Chest to Bar Pull ups
30 Power Snatch 135/95
20 Bar Muscle-ups
10 Thrusters 135/95


Intermediate

60 TTB
50 Shoulder to overhead 115/80
40 Pull-ups
30 Power Snatch 115/80
20 Chest to bar
10 Thrusters 115/80


Scaled

60 Toes to shoulder
50 Shoulder to overhead 95/65
40 KB Swings 24/16
30 Power Snatch 95/65
20 Pull-ups or toughest ring row
10 Thrusters 95/65

05.22.19

Warm Up
2 rounds

200m jog (4 lengths of the alley)
10 single leg glute bridges with feet on a box
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex:

2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat




Mobility: https://www.instagram.com/p/BwkLxo5gyDQ/
3 sets of:

Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side
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



Skill: front squats (16:00)
4 reps @ 75-80%
3 reps @ 80-85%
2 reps @ 85-90%
4 reps @ 80-85%
3 reps @ 85-90%
2 reps @ 90-95%
6 reps @ 75%

WOD (16:00)
4 Rounds of 3:00 work/ 1:00 rest - pick up where you left off
4 HSPU or sub piked on a box or seated DB press
8 KB swings 72/53
12 Wall balls 20/14