Our Recent Posts

Tags

No tags yet.

11.12.2019

WARM-UP

1) Tabata Ski (20s On/10s Off – 8X’s)

2) Banded Dead Bug Pull Over & Banded Pull Apart Series

3) HSPU Practice

4) Barbell Strict Press Warm-Up

5) Barbell Pec Smash

STRENGTH: Strict Press, 1RM of day in 6-8 sets; do 2-3 warm-up sets w/1RM of day

ACTIVE MOBILITY

1) Barbell Trap & Tricep Smash

2) PVC Pipe 1St Rib Mob.

3) Hamstring Tack & Floss

4) Single-Leg Hamstring Stretch

WOD: Perform a 15-minute AMRAP with the following:

  • 10 Deficit HSPU’s (45/25lb plate)

  • 15 Deadlifts (135/95)

  • 20 cals Machine (cannot use same machine 2X’s in a row)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted GHD Sit-Ups, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility