08.14.19

Warm Up
200m run or row
2 rounds
5/side perfect stretch walk
10/side banded lateral and monster walks

20 shoulder taps
5/side single arm KB swings


then..
1 set of
5 scap pull ups
3 strict pull ups
5 small hollow/arch swings
3 kip pull ups
*only kip if you have strength to strict- or get a band across the rig for tempo pull ups


Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

Helen
3 RFT
run 400m
21 KB swings 53/35
12 pull ups


Skill: Deadlifts
6 sets of 4 TNG reps

start at 65-70% and build load

04.26.19

Warm Up

Three sets of:
250 Meter Row @ easy pace
Banded Good Mornings x 10 reps
Push-Ups x 8 reps
Medball Hamstring Curls x 6 reps

Skill: Hollow/arch practice
https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice
 
Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up


Mobility for squats
https://www.instagram.com/p/BtYm3FdFFrd/
 
1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps
 
WOD
OHS
5-5-5-3-3

Front Squat
4-4-2-2

Back Squat
3-2-1

don't unload the bar
build load throughout all squats
rest 2:00 between sets
record top load for each of the three squats