07.01.2020

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
hand plank knee to elbow x 5 each side

KB bottoms up half kneeling windmill x 5 each side
https://www.instagram.com/p/CByouYXFlaE/  (this is a full split lunge to a windmill- just coach the windmill part of it)

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/

1.  Quadruped thread through pull away from the ground

2.  Quadruped shoulder blade movement 

3.  Quadruped lat stretch

4.  Modified pigeon with rotation

Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
•I used a 12lb bar but you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

WOD
"2-on-2"
2 rounds
4 strict pull ups or strict hspu
8 front squats  60-70% max clean
12 sit ups
16 cal bike/16 cal row/200m run

Rest 2:00
repeat two more rounds

03.18.19

Warm Up

EMOM x 9mins:
1st - 20m Filly Carry/arm https://www.youtube.com/watch?v=8g-7b6y2q5E&feature=youtu.be
2nd - Theraband Tall Plank Lateral Crawl 6m/side https://www.youtube.com/watch?v=w2s9W71MEhg&feature=youtu.be
3rd - 30sec Kettlebell Psoas March https://www.youtube.com/watch?v=kxPs571CGlk&feature=youtu.be

OHS mobility:  https://www.instagram.com/p/BujNM0DAnVZ/
4 drills to improve OHS
1. banded OHS drill x 10 presses each arm- light weight
2.  OHS exaggeration drill x 5 squats
3.  prone lift offs x 15 reps
4. bent over Y raises x 8 reps/side- light weight



Skill  OHS
Take 10:00 to build to today's heavy 1 RM OHS


Clean warm up with empty barbell
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps


WOD
AMRAP  4:00
4 hang squat cleans  155/105   115/75   95/65
30 DUs x 2 singles


Rest 3:00

AMRAP 6:00
6 OHS  135/95   95/65   75/55
2 muscle ups/ 4 C2B pull ups/ 4 strict pull ups