THURSDAY, 4 August 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
Run 400M
Pigeon stretch x 30 sec
Couch stretch x 30 sec
Inchworm with push-up x 5
Lunges x 5 each leg
PVC Pipe shoulder stretches
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 3 (Use more weight than you did for 3 x 5 on Mon, 9 Sep)
2) Power Snatch: 3 x 5
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 3 x 3 @ 87.5% HBBS 1RM
2) Glute Ham Raise: 3 x 8
- Rest 1 minute between all sets.
WOD
5 rounds, EACH for time:
5 Ground to Overhead, 135/95#
10 Burpees
- Rest 2:30 between rounds.
• Post time for each round to comments.
Extra Work (Add to Main Session or Complete 4+ hours AFTER Main Session):
CONDITIONING #2 (if added to Main Session, perform 10 minutes after first Conditioning portion)
3 minutes Max Distance Sled Push @ 250/175#
- Rest 3 minutes.
3 minutes Max Distance Sled Drag @ 135/95#
• Both the Sled Push and Sled Drag should be performed as a 10-yard shuttle (10 yards down, 10 yards back). This Sled Drag should be a forward facing, marching style drag.
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