06.29.2021

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. RNT (Reactive Neuromuscular Training) split squat x 6-8 each 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
B. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk


Strength
hang clean + clean- practice squatting these
for 8 sets @ 55-60-65-70-75-80-85-85+%

strict press
3 sets of 5 reps @ 70-75% (last time we did 3 x7 @ 65-70%)



WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26

09.05.18

Warm Up
https://www.youtube.com/watch?v=pL_ywlJUOQ0
KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side




Primer:
min 1: Hanging MB hamstring curls x 10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.bemin 2: 14 wall facing shoulder taps- sub taps while in the pike position from a box

min 3: 10 KB half kneeling bottoms up press (5/arm)

then...

KB rack complex - complete 4 complexes with 60 seconds rest

KB front rack reverse lunge R
KB front rack step up R
KB front rack reverse lunge L
KB front rack step up L


WOD
15:00 AMRAP
80m (pylon and back) sled push light or no weight - no stops
20m (2 sections of concrete, out and back) dual KB OH carry
6 TTB
200m run
5 alternating pistols- optional weighted pistol or sub Cossack squats