Our Recent Posts

Tags

No tags yet.

10.08.2019

WARM-UP

1) 250m Ski

2) Band Warm-Up: Pass Through’s, Pull Apart’s, OH Press, Lat/Front Raise

3) Scap Pull-Ups, 10 reps + Scap Circles, 10 reps

4) Negative Pull-Up w/2s Pause every 1”, 5 reps (5s decent)

STRENGTH: Weighted Pull-Ups, 5RM of the day

  • Use 4-5 sets to find a 5RM of the day

  • Do 2-3 sets with 5RM of the day

ACTIVE MOBILITY

1) Lat & Tricep Smash

2) Banded Lat Stretch

3) Pec Smash

4) Banded Elbow Bulley

WOD: Perform 3 rounds of the following with a partner; one person works, the other RESTS – Reps are split evenly, rotate as needed:

  • 60 Ring Dips

  • 60 C2B Pull-Ups

  • 80 One Arm KB Front Rack PB Lunges (53/35, 25 R/L per person)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Superset for 3-4 rounds: 15 GHD Sit-Ups + 15 Back Extensions

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)