12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00

09.12.19 Buddy Row

Warm Up

2 sets of:

100m run
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB goblet squats x 8 reps -slow to fast tempo




Mobility: https://www.instagram.com/p/B01JwR7AYJk/?utm_source=ig_web_copy_link
THE FONZ:
-A great way to work on internal & external rotation while also working on thoracic spine strength and extension.
•Start with thumbs up & keep them up as long as you can.
•Then turn thumbs inward as you guide thumbs towards your back.
•Return the same way


Banded posterior ankle distraction x 45 sec each side https://www.youtube.com/watch?v=me8xYaHgOF4




Skill: EMOM x 9:00
min 1: seated good mornings x 15 reps with empty barbell
min 2: single arm overhead carry x 50 feet/side - moderate load
min 3: hollow rocks x 15 or hollow hold x 20 seconds

WOD
Buddy Row for Calories
with a partner, one rows, one rests
10 RFT (5 rounds each partner)
10 cals row each round
*person A rows 10 cals, then person B rows 10 cals until a total of 10 rounds is complete for time

If Time: Cool Down

Bulletproofin:
2-3 Rounds for quality
L Hang: 15 seconds or Hanging Bent Knee Hold: 15 seconds
Curl Ups: x 10 with 5 count hold at the top https://vimeo.com/204093491
1 Arm Farmer Carry: 30 seconds each arm, go heavy enough to feel it
Alternating Push Up Ts: x 10 https://vimeo.com/130766564

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose