02.19.19

Warm Up
2 rounds of:

10/8 cal row or bike
10 single leg RDL with light weight
10 half kneeling KB single arm press
10 stagger stance good mornings with empty barbell

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/

(just work on the banded part of these- skip the ring work)

1.  Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2.  Mini-band press x 10 reps
3.  Mini-band ER x 10 reps
4.  Pulsing ER with OH reach x 10 reps
5.  Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel

and then warm up to your 55% deadlift weight

Skill: 10:00 EMOM
min 1: 4 reps touch and go deadlifts 55%-60%-65%-70%-75%
min 2: 10-15 reps hollow hold banded pull to hips or banded tricep pull downs

WOD
On the 4:00 x 4 rounds
standing sled rope pull x 30' (this is equal to pulling the rope three times)- add 3 plates to sled
wall balls x 15 reps 20/14
jump overs x 10- use a parallette or a bench

Time remaining inside each window after task completion is rest. Record all rounds.

02.08.19

Warm Up
2- 3 rounds

Bike or row 15/10 cals
10 Cossack squats- 5 each leg
10 half kneeling bottoms up KB press- 5 each arm
10 single arm high pulls with KB or DB- light- 5 each side


Primer/Mobility:
3 rounds
30 feet quadruped crawl (low bear crawl)
5 hips down push ups (cobra)
10 second side plank/each side

Barbell warm up

5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
full squat clean + press (cluster)



Skill: clusters
10 rounds every 90 seconds perform 1 rep cluster- be able to build load, so start light
*cluster = squat clean + thruster

WOD
1,2,3,4,5,6,7,8,9,10
ball slams
jump overs- pick a bench or a parallette to jump over- no touching- reps=number of jumps
HSPU sub seated DB presses or piked from a box hspu