THURSDAY, 28 July 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
Coaches choice of dynamic warmup then:
• 2 sets:
1) Strict Pull Ups x 3
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds
Strength/Skill
BEGINNER / INTERMEDIATE WEIGHTLIFTING
3 x 2 @ 70% Clean 1RM
1 “rep” = 1 High Hang Clean + 2 Front Squats
WOD
CONDITIONING
21-15-9 for time:
Deadlift, 225/155#
Pull Ups
400m Run to complete each round.
• Post time to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CORE (alternating sets: if added to Main Session, perform last)
1a) Strict Toes-to-Bar: 3 x 10 – rest 60 sec.
1b) “Nose & Toes” Handstand Holds: 3 x Max Effort– rest 60 sec.
• This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5” from the wall.
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