01.08.2021

Warm Up
2 rounds
10 MB hamstring curls
8/side dorsiflexion matrix
10 empty bar hang clean + press
30 second front rack stretch



Strength
3 sets
A. barbell hip thrusts with bench x 10 reps
B. bird dog rows x 8/side
C. single arm farmer carry x 50 feet/side


Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

then...

2 sets with an empty bar
5 clean grip deadlift
5 hang muscle clean
5 squat clean


WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%

At Home Version

"Get Low"

20:00 EMOM

min 1- 8 dual DB push press

min 2- 8 dual DB push jerks

min 3- 8 dual DB split jerks

min 4- 10-12 dual DB bent over rows

Cool Down
1:00 child's pose
2:00 forward fold
1:00 frog pose

11.09.18

Warm Up
3 rounds of:

300m row or bike
10 mountain climbers each leg
20 Lateral Band Walks/side
10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.


Mobility: glute med activation along with foot/ankle
https://www.instagram.com/p/BnIHyK-HUDg/
*work with a partner- one on a band on the rig while the other stretches shoulders and wrists
1. hip/core/foot stability- perform 6-8 reps each side
2. reverse lunge + leg raise
3. balance on one foot- row band to chest x 2 reps + overhead press x 2 reps


Skill: deadlifts
4 sets of 3 reps starting at 65% and building load

WOD
14:00 AMRAP
3 hollow body wall walks
30' seated sled drag face pull 45/35# added to sled https://www.youtube.com/watch?v=y5--kp9I7u4
20 sec ring support hold( at the lockout of a dip)- sub hold on two boxes or ghd handles
30' single arm farmer carry each arm- can go heavy on the KB