5/2/17

Warmup:

1 set:

Bicep Opener

Tricep Opener

Chest Opener

Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps

Landmine Row x 6 reps

+

Movement Prep

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

21-18-15-12-9-6-3

Calorie Row

HSPU (strict)

Toes to Bar

*each set on the row should be a sprint*

15:41

+

EMOM x 5

5 Strict Pull-Ups

20 Alt. Pistols

So funn!

PM

A. Tall Jerk x 3 reps x 5 sets rest 1:30 *light and fast* (build from last week)

55#, 65#x2, 75#x2

B. Split Jerk Cluster off blocks x 1.1 x 5 rest :20 rest 2:00 @ 85-90% *repeat from last week*

160#. Good

C. Overhead Squat x 8-10 reps @ 70% rest 2:00 x3

135# for 8, practiced using wider snatch grip 

+

Finisher:

3 sets:

100' Farmers Suitcase Carry (50' down and back)

rest 1:30 bt arms

Handle w/ 25#, then +5s, +2.5

Focused on boy shrugging and engaging lat