12-21-2020

Warm Up
2 rounds10 cyclist squats
5/side bird dog rows
10 feet crab walk
3/side inchworm spiderman walk


Strength
3 sets
A. Single leg RDLs x 6/side @31X1
B. barbell or DB strict press x 8 reps
C. touch-n-go power cleans x 6-8 reps @40% max or PVC -working on technique


WOD
"Blackhawk"
For Time
30 deadlifts 245/155 205/125 185/115
60 DUs or 120 singles
20 power cleans 155/105 135/95 115/75
40 DUs or 80 singles
10 S2OH 115/75 95/65 75/55
20 DUs or 40 singles

At Home
Work through 3 rounds of this:
2 Sets/arm - 3 SA KB Snatch + 4 SA KB OHS + 5 SA KB OH Reverse lunges

2 Sets/arm - 3 SA KB Cleans + 4 SA KB Thrusters + 5 SA KB OH Reverse Lunges

2 Sets/arm - 3 SA KB Suitcase Split Squats + 4 SA KB Rack Split Squats + 5 SA KB OH Split Squats

Rest 2:00 after each round. Record each

10.23.2020

Warm Up
2 Rounds:

2 lengths side shuffle
10/side  lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above

Primer Fun
Turkish sit up right side1-2-3-4
DB or KB snatch right side
2-4-6-8
Turkish sit up left side
1-2-3-4
DB or KB snatch left side
2-4-6-8

Heavy Day
Deadlift
3-2-2 then 5 sets of 1 rep
start at 65% for 3, then 75-80 for 2s and load up for the singles

Cool down
30 seconds of each movement
1.  seal or sphinx pose
2. cats and camels
3. thread the needle + thoracic rotation
4. half cobra push ups
5. child's pose to cobra