THURSDAY, 1 September 2016
Warmup
• 5 sets:
1) Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
• 3 sets:
3) Pistols x 5 (each leg; add weight if able)
4) Glute-Ham Raises x 5
Strength/Skill
BEGINNER WEIGHTLIFTING
Overhead Squats: 5 x 5
• Lighter and lower = better.
INTERMEDIATE WEIGHTLIFTING
Pause Overhead Squats: 5 x 5 @ no more than 60% OHS 1RM; 3-5 second pause at the "rock" bottom of each rep.
• Lighter and lower = better.
WOD
10-9-8-7-6-5-4-3-2-1 reps:
Jerk, 185/125# (no racks)
2-4-6-8-10-12-14-16-18-20 reps:
Pull Ups
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CONDITIONING
Row 5 rounds for distance & calories:
40 seconds “Hard”
20 seconds “Easy” – just keep the flywheel moving.
CORE
3 sets, not for time:
30 Back Extensions
20 GHD Sit Ups
10 Strict Toes-to-Bar
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