05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep





WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

12.09.2021

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 DB box step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side

then...
3 x10 reps plate squats

Strength
Deadlift week 2- this is based on your working max (90% of your max DL)

55%x5

62.5%x5

67.5%x2x10

 67.5%x10+  (have 1-2 reps left in the tank)

WOD

not for time

200 feet KB farmer carry  70/53
40 hanging oblique raises (20/side)

150 feet KB farmer carry

30 anchored feet sit ups or GHD sit ups

100 feet KB farmer carry

20 hanging knee tucks

50 feet KB farmer carry

10 strict TTB or strict straight leg raises