11.04.2022

Warm Up
2 rounds
300m row
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Strength
Deadlifts
4 sets of 4 reps @ 70,75,80,80%
then

Super set- 3 times
150 feet single arm overhead carry
2-5 reps strict chin ups



WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups

05.09.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups



Strength
A. bench press
3 sets of 5 reps @ 77%

B. 3 sets of 5-8 reps dips
C. 5-3-1 reps chin ups- make the last set a max rep set



WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"

Lats to Fly
10-8-6-4-2 reps of each movement


A. Standing banded hollow IYs- keep wrists straight, pull up to I then to Y. Keep rib down, no arching.
B. Kip shape drill- use a box under the rig and practice getting into the hollow and the arch
C. Hip hinge lat pullover- use a band on the rig at hip height and thread a PVC through it. Stand back with tension on the band. Hip hinge with the PVC close to the body, then extend the arms out straight and press them back to the hips. Stand up with PVC right next to the body.