We start a de-load / open prep this month.
WARM UP
30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
15 minutes to work Overhead Squat
Find a heavy single OR work on your form with empty barbell.
Find a heavy single OR work on your form with empty barbell.
Coach's will assist with sets and reps
SKILL
BB Bent over row
WOD
20-15-10-5
American KBS 70/53
Wall Balls 20/14
BB bent over row 95/65
CASH OUT
Seated Unsupported strict press 5 x 5 - sit on edge of box in between rack. Do NOT arch back to press.
Work as heavy as possible with good form
MOBILITY
hamstrings
if something other than what is listed needs attention/mobility work...let us know
SKILL
BB Bent over row
WOD
20-15-10-5
American KBS 70/53
Wall Balls 20/14
BB bent over row 95/65
CASH OUT
Seated Unsupported strict press 5 x 5 - sit on edge of box in between rack. Do NOT arch back to press.
Work as heavy as possible with good form
MOBILITY
hamstrings
if something other than what is listed needs attention/mobility work...let us know
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