11.13.2020

Warm Up
3 sets
10 single leg glute bridge + 15 sec single leg glute bridge hold at the top/ sides
8 body weight single leg RDLs/side
10 shoulder taps/side

Mobility https://www.instagram.com/p/Bx46pSPlRw8/
1. half kneeling pallof press x 8/side
2. DB pull overs on the floor x 10 reps
3. cat/camels x 10 reps
4. child's pose to cobra x 10 reps


Strength
Deadlifts
1 Pause Deadlift at mid shin + 1 Deadlift for 2 sets of 6 @ 65%
•
The goal for the pause deadlift is to keep the bar close to the shin right when it breaks the ground.
•
The athlete should stay over the bar while pulling the bar toward their body using their lats for a 1 second hold (keeping the bar close/ having the weight in the mid foot)
•
After the Initial pause, the athlete will perform a conventional deadlift using the previous movement as a primer to keep the bar close.



WOD (20:00)
"Fuego"
3:00 AMRAP x 5 sets
3 deadlifts 225/155 185/135 155/105
6 air squats
9 plate hold step ups 24/20" 25/15# plate
12 leg lifts over the KB/DB (6 each side)
1:00 rest
pick up where you left off. Keep track of total rounds + reps

05.21.19

Warm Up
3 Sets –
8 single leg RDL with KB per leg
rest 30sec
20 banded hip thrusts- mini band around the knees
rest 30sec
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ
rest 90sec



Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches

Skill: deadlift
10 reps @ 60%
10 reps @ 70%

then...
Pause deadlifts
3 sets of 8 reps @ 65-70%
working on form here not load
pause 3 seconds at the knee on the way up


WOD
21:00 EMOM
min 1: 6 C2b pull ups or 4 bar muscle ups + 4 deadlifts 275/185 245/145 205/125
min 2: 12 bar facing burpees
min 3: 30 seconds of ball slams for max reps