Wednesday 11-13-19 S
Tuesday, November 12, 2019
Warm Up:
Small Arm Circles
20 Secs on/10 Secs off:
- 2-3 Sets Forwards
- 2-3 Sets Backwards
+
Then...
10 Cat-Cow
10 T-Spine Rotations
10/7 Calorie Bike
15 Scap Push Ups
30 Sec Non-Active Shrug
10/7 Calorie Bike
10 Down-Up Dogs
10 Hang & Shrugs
10/7 Calorie Bike
+
2 Sets of:
Bullet Proof Shoulders
15 Sec Y,W,T, & I Holds
+
Skill/Review:
BB Strict Press
Pull Ups with Pause
Crocc Rows- Week 2
Strength:
Complete 3 Sets of:
A1. 10 Strict Press (off ground) @ 95/65+
A2. 10/7 Kipping Pull Ups + 1 Sec Pause Chin Over Bar
- Scaled to a Banded Pull Ups + 1 Sec Pause
- Advanced Perform Strict Pull Ups + 1 Sec Pause
A3. 40/20 DB Crocc Rows @ 55/35+
- rest as needed btw movements
+
Transition Rest...
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Workout:
Teams of 2:
800m Partner Run
80 Pull Ups/Ring Rows
80 Push Press/Jerk 95/65-115/75
400m Partner Run
40 Pull Ups/Ring Rows
40 Push Press/Jerk 115/75-135/95
