ANNOUNCEMENTS
See you there!
Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.
WARM UP
30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...
BUY IN
2 power jerk + 1 split jerk
complex x 4 @ 70%
SKILL
Med ball clean (http://youtu.be/DoNt5D_fRE4?t=11s)
Tire Flip
WOD
Partner WOD!
With a partner complete TOTAL REPS (break up however):
3 Rounds:
40 med ball sit ups (team choice)
30 med ball clean to over shoulder 20# ball for both M/F
20 Tire Flips (back and forth)
All reps of a rd must be completed before starting next one.
CASH OUT
3 x max L-sit hold in ring support
MOBILITY
L/S
if something other than what is listed needs attention/mobility work...let us know!
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