Tuesday 05-08-18 S

Monday, May 7, 2018


Warm Up: 
800 M Run @ talking pace 

Wall Wrist Walks X 30 secs  
Frog & Lat Stretch X 30 secs  
Hip Fexor X 30 secs per 
Tricep Mobility X 30 secs     
+
Grab BB and Set up Rack (Set up for WOD #1)
Grab Med Ball, Box as Target, and DB (Set up for Wod #2)

+
14 Wall Balls Squats 20/14 

14 Wall Ball Push Presses 20/14  

14 Wall Balls 20/14   
+
Review Movement Standards: 
Front Squats   
SA DB Hang Clean & Jerk 
SL Ecc Squats to Target   

 

Workouts:  
15 Min EMOM (Strength Focus): 

Min 1: 2 Front SQs, build to 245/165 (3 heavy sets)  
Min 2: 9/6 Cal Bike/12/9 Cal Row/125 M Run (mix up)     
Min 3: Rest and Add Weight   
- last week we did 3 Front Squats @ 225/155 
+
Transition Rest... 
+
15 Min EMOM (Symmetry Focus): 
Min 1: 14/7 SA DB Hang Clean & Jerks (adv. 55/35)   
Min 2: 14/7 SL Eccentric Squats to Target (adv. pistols)  
Min 3: 14 Wall Balls 20/14 (scale lighter as needed)      
- Scale the height box to ensure quality 

- There's no score on either workout 

 

Warm Up/Front Rack Ideas:  
- https://www.youtube.com/watch?v=I3Jd3on4Bak 
- https://www.youtube.com/watch?v=uZLBV7ASV8g 
- https://www.youtube.com/watch?v=GweNpmg1Fwg

 

Ecc SQs and Banded Pistols Ideas:  
- https://www.youtube.com/watch?v=HjkciutqpLU
- https://www.youtube.com/watch?v=BpcXrvmsFuc 
- https://www.youtube.com/watch?v=sEaGHbcHBC8

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