01.31.2020

Warm Up
2 rounds
200m row or bike
8 Cossacks/side
8 sumo inchworms
10 goblet good mornings -KB is behind the back
20 second active hang on rig


Mobility:
Banded hollow position https://www.instagram.com/p/Bz--flRg-WB/
Box stretch for both thoracic spine and lats  https://www.instagram.com/p/B3ukFlxg_uS/



Lat warm up
1. banded lat pull down (standing) https://www.youtube.com/watch?v=pZjQiDVepaA&feature=youtu.be
2. banded lat pull down (kneeling with PVC) https://www.youtube.com/watch?v=YuBSzQh4i7U&feature=youtu.be
3. racked bar scooter swings https://www.youtube.com/watch?v=CosCBK-FcFk&feature=youtu.be
4. hollow bar press downs (#1 on the list below) https://www.youtube.com/watch?v=Iv5wLFHAofI&feature=youtu.be


Skill: hollow/arch and kip swings
https://www.instagram.com/p/B69qe_DA5Rp/

1. work with a box and practice the hollow position
2. work on holding the arch position

3. work on pressing down on the bar for the hollow position- hollow- neutral-hollow
4. work full kip- hollow-arch-hollow

advanced skill: work on the same swings from the high rings

1. large swings  https://www.instagram.com/p/B3DCkj4J1OJ/

2. smaller swings + pop swing- timing for hip extension.  Feet go forward and stop abruptly  in front



WOD
4 sets
3:00 work  3:00 rest
250m row
12 C2B pull ups or 12 pull ups
max reps DB snatch in remaining time
*record reps of DB snatch

02.20.18

Warm Up:2:00 bike or row 20 reps banded face pulls 10 reps ring rows 3-5 reps strict pull ups

5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

Primer: 9:00 EMOM

min 1: 30 seconds of pull ups/C2B/muscle ups

min 2: 30 seconds of step ups with light weight

min 3: 30 seconds of banded lat pulls

Clean Warm Up

3 sets of 3 reps high hang cleans @ 50%

3 sets of 3 reps hang cleans @60%

WOD 21-15-9

Hang power cleans 115/80 95/65 75/55

Box jump overs 24/20"