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WEEK #6, Day 1
WARM-UP
1) Barbell Pull-Over Series, 10 reps
2) Half Kneeling KB Bottom’s Press, 10 reps R/L
3) Barbell OH Press Warm-Up ( 5 reps each)
- Over-&-Back’s Strict OH Press (2s pause w/bar OH)
- Dip Squat w/2s Pause in Bottom of Dip
- Dip Squat + Push Press
- Dip Squat + Power Jerk (2s pause in receiving position)
4) T-Spine Extensions & Lat Smash
STRENGTH: 3 Push Press + 3 Power Jerk’s, 5 sets - AHAP
ACTIVE MOBILITY
1) Banded T-Spine & Front Rack Stretch
2) 1st Rib Mob. & Pec/Trap Smash
3) High Glute & Hip Flexor Smash
4) Couch & Frog Stretch
WOD: Perform the following for time:
- 50 Back Squats (75/55) **
- 50 Double Under’s
- 50 Push Press (75/55) **
- 50 Double Under’s
- 50 Back Squats **
**3 BURPEE PENATLY every time you break/stop movement for 2+ sec
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: GHD Sit-Up’s w/5s Decent & 2s Pause, 12 reps for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Calf Smash & Seated Calf Stretch w/Band, 2-minutes per leg