Wednesday, 100417


Activation

Single arm lat pulldowns straight arm: 10 reps each side

Single arm lat pulldowns straight arm laterally: 10 reps **each

Serratus wall slides with foam roller: 1o reps w/pause @top

**https://www.youtube.com/watch?v=hyfb9x7VJWE

Scap retractions: 12 reps

#

Warm-up

4 Rounds

250m row/12 cal bike

3 strict pull-ups

5 push-ups

7 air squats

**alt between rower & bike

2 Rounds

10 PVC dislocates

10 HS shrugs

10 PVC OHS

10 hanging scap squeezes

#

Mobility

Banded dorsiflexor ankle stretch :30 sec **each

**https://www.youtube.com/watch?v=3RoRqUrIZ_c

Banded OH/shoulder distraction :40 sec **each

**https://www.youtube.com/watch?v=-cUJpz5aGCI

Static lat stretch :20 sec **each

**https://www.youtube.com/watch?v=2e68jkvZowM

Frog stretch :45 sec

**https://www.youtube.com/watch?v=6vAaux8r12M

#

Strength

12 minute Clock

Snatch Balance: triples & doubles

**no more than 12 mins, not looking for a heavy today. Focus should be more towards speed underneath the bar, being comfortable dropping underneath a bar, and being comfortable in bottom position

**For those not comfortable with snatch balances, can split jerk + OHS w/a :05-:07 se pause @bottom. Focus will be the same as above.

#

Gymnastics

Opt 1

Max MUs in :30 sec x3 sets

Rest 2:30 between

Opt. 2

Every :90 seconds perform 3-5 Muscle ups x6 sets

Opt 3

EMOM x9

3 Burpees + 1-2 MUs

**burpees should be performed AFAP

Opt 4.

EMOM x9

3-5 C2B + 3-5 ring rows

#

Conditioning

For Time **15 min time cap

450m row

45 DB DLs @50/35 (only one head of the DB needs to touch)

350m row

35 DB S2OH

250m row

25 alt. DB Step ups

150m row

55+: DBs @35/20

#

BE Complete

1. Waiter carries: 3 sets x:20-:30 sec **each

2. Overhead sit-ups w/DB: 3 sets x12-15 reps

**https://www.youtube.com/watch?v=tHf32vkkFag

3. 4-5 mins rolling/stretching lats/shoulders

4. 3-4 mins rolling out lower black and glutes

3 thoughts on “Wednesday, 100417”

  1. Strength sn balance
    3 rep 115
    2 rep 135
    Light worked on speed
    Gymnastics
    Opt.1
    3 sets max effort muscleups
    Bicep a little banged up but went
    7,5,5
    Conditioning
    450 row
    45db dl @50’s
    350 row
    35 s2oh 50’s
    250row
    25 step ups 50’s. 20 inch box
    150 row
    13:15

  2. Abraham Gonzalez

    Strength: 115lb
    Gymnastics:
    Opt.2
    Sets got better each round 3, 3, 5, 5, 6 had more in the tank. Forearm, brachial and bicep a bit sore.
    Conditioning: Cindy 23+13Rx.
    Be Complete: Done

  3. Strength 75#
    Snatch Balance: triples & doubles

    Gymnastics
    Opt. 2
    Every :90 seconds perform 3-5 Muscle ups x6 sets
    3+2, 4+1, 3+2, 3+2, 3, 3
    Getting better at stringing these together. Coaches and I found that I am loosing lat engagement after the 3rd-4th muscle up. Will continue to work on this with the bar and rings.

    Conditioning
    Cindy 22

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