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01.07.2019

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