Our Recent Posts

Tags

No tags yet.

02.26.2020

WARM-UP

1) 250m Row + 250m Ski

2) PVC Pipe Clean Pull Review & Practice

3) Clean Footwork & Bar Warm-Up

4) Front Rack Mobilization

STRENGTH: Clean Segment Deadlift w/Jump at Hip** + Hip Power Clean + FS

(**Pause 2s 1” Off floor/BK/AK/upper thigh), (1+1+1)x3 reps, 4-6 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Glute Smash

3) Hamstring & Calf Stretch

4) Lat Smash & Banded Lat Stretch

WOD: Repeat the following 5-minute AMRAP for 3 rounds total; REST 1-minute between rounds

  • 3 Deadlifts @ 70% of 1RM

  • 6 Box Jump Overs

  • 9 Toes to Bar

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Tall Star Fish Side Plank hold, accumulate 2-minutes R/L

3) Foam Roll (10 passes per area)

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

5) Individual Mobility