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05.10.2019

WARM-UP

1) Ski 250m + Bike 400m

2) PVC Pipe OHS, 10 reps for 2 sets

3) OHS Bar Warm-Up (5 reps each)

- BH Push Press

- Tempo OHS (5s down)

- Pause OHS (5s in bottom)

- Press In Snatch + OHS

4) Barbell Pull-Over

STRENGTH: 12 Overhead Squats w/KB’s & Bands, 4 sets

ACTIVE MOBILITY

1) T-Spine Extensions with OH Bias

2) Banded Lat Stretch & Banded Elbow Bulley

3) Couch & Frog Stretch

4) Anterior Ankle Mobilization

WOD: Perform the following for time: 21-18-15-12-9-6-3 reps of…

- Alternating DB Snatch (50/35)

- DB One Arm OH Walking Lunge (50/35)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Banded Pallof Press Series, 3-4 sets R/L

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch