02.20.19 Row Isabel

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck
then...


External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side




Skill: Quad Gains!- What you’ll find with the four moves above are various use of tempos and a lot of focus on allowing the knees to come forward. https://www.instagram.com/p/BtuLJ6nBR1n/

1. Constant tension goblet squat: get into a narrow stance, allow your knees to go forward and don't lock out the knees and hips at the top. Use a slow tempo for 8-12 reps.

2. Split squat ISO hold: allow your knee to go close to or over your toes and hold at the bottom for 5 seconds. Other knee hovers. Perform 6-8 reps each side.

3. Rear foot elevated split squats: allow your knee to go close to or over your toes. Perform 8-12 reps each side.

4. Skater squats: perform a reverse lunge, but don't allow your back foot to contribute at all. Perform 6-8 reps each side. Add weight if needed.


Mobility:
tight shoulders mobility: https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12



then..
Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
Banded lat stretch x 45 seconds per side



WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch

RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85