Tuesday, 010819

Teammate Tuesday

All:

Weightlifting:

A. Power clean; below knee from blocks x 4 @80%of 1RM x 3 sets

B. Banded work; spend 10 min on side steps, variations there of, hamstring curls etc

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Conditioning:

A. Rowing build out

500m Row x 3; rest 2 min between and after third before starting the EMOM

EMOM x 10

Minute 1: 15/12 calorie row

Minute 2: 15 burpees over rower

Rest 2 min

500m Row x 3; rest 2 min

(Add on wod)

B. 3 rds

10 DB box step overs 70/50

15 t2b

20 cal ski erg

Rest 1 min between rds

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Becomplete:

1. kB single leg DL. ; 6/ each leg x 3 sets

2. Banded hamstring pulls x 10 reps x 3 sets *straight leg)

3. 5-7 min working pistols and positioning; getting ready to throw into workouts upcoming

4. Renegade Rows ; alternating arms 12-16 rep sets x 4 sets

5. L Sit Hold; accumulate 2 minutes

6. Crossovery symmetry

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Masters:

Warmup:

3 min bike @70%

3-4 mins of Dynamic movement @walking pace

2-3 mins rolling out upper thoracic

8 DB DLs

8 Burpees

8 DB Snatches

6 Burpees

4 Strict Pull-ups

4 Box jumps **stepping

x2-3

#

Weightlifting:

A. Power clean; below knee from blocks x 4 @80%of 1RM x 3 sets

B. Banded work; spend 10 min on side steps, variations there of, hamstring curls etc

#

Rowing build out

500m Row x 3; rest 2 min between and after third before starting the EMOM

EMOM x 6

Minute 1: 15/12 calorie row

Minute 2: 15 burpees over rower

Rest 2 min

500m Row x 2; rest 2 min

#

Becomplete:

1. Banded Push-ups: 4 sets x12-15 reps

+ Banded face pulls: 4 sets x16-20 reps

2. Single arm DB/KB lying serratus punches: 3 sets x10-12 reps **each

3. Sde lying weighted external rotations:3-4 sets x10-12 reps **each\

4. :20-:30 sec Lying wall press + 10-12 HS shrugs x4 sets

5. Crossover Symmetry

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