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02.04.2019

WARM-UP

1) Mini Band Glute Warm-Up (lateral walks, standing clam shells, reach across, squats)

2) PVC Pipe OHS w/Band Resistance, 10 reps w/3s pause in bottom

3) Bar Warm-Up (5 reps each)

- BH Snatch Grip OH Press

- 3-Pause OHS (3s above/at/below parallel)

- Tempo OHS (5s to bottom, 2s pause)

- Press In Snatch + OHS

4) Anterior Ankle Mobilization + Russian Babymaker Stretch

STRENGTH: OHS, 5RM of the day in 4-6 sets

ACTIVE MOBILITY

1) Banded Hip Extension

2) Glute + Hip Flexor Smash

3) T-Spine Extension w/OH Bias

4) Lat Smash

WOD: Perform the following every 90s for 10 rounds total:

- 5 Strict Pull-Ups

- 10 Push-Ups

- 15 Air Squats

**REST with time remaining once work is complete, & REST 1-minute if you fail a round

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Inverted Burpee w/2s pause in HS, 6 reps x 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Couch Stretch