Wednesday, November 23, 2016

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Heels on Bench/Box Hip Bridge x 12-15
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A) 5 Sets:

• 3 Position Power Clean (Above the knee, below the knee, floor)

Work up to 70-75%

B) 3 Sets:

• DB Russian Step Up x 8 ea.
• Medball Hip Ext. Toss x 8-10

C) 4 Sets:

• Tempo DB Bench Press x 6 (5 seconds down, no pause, up fast, 1 second pause)
• Supine Ring Row x 8-10 (As horizontal as possible)

C) 2 Sets:

• Shoulder Shocker Series x 10 ea.  (seated front plate raise, DB Lateral raise, DB Cuban press)

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Heels on Bench/Box Hip Bridge x 12-15
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A) 5 Sets:

• 3 Position Power Clean (Above the knee, below the knee, floor)

Work up to 70-75%

B) 3 Sets:

• DB Russian Step Up x 8 ea.
• Medball Hip Ext. Toss x 8-10

C) 4 Sets:

• Tempo DB Bench Press x 6 (5 seconds down, no pause, up fast, 1 second pause)
• Supine Ring Row x 8-10 (As horizontal as possible)

C) 2 Sets:

• Shoulder Shocker Series x 10 ea.  (seated front plate raise, DB Lateral raise, DB Cuban press)

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

Perform After WOD

3 Sets:

• 10 Reverse Hypers
• 6-10 Strict Toe to Bar
• 6-10 GH Raises
• 10 GHD Sit Ups

Skill:

• 15 Burpee Box Jump 24/20
• 9 Hang Snatch 165/110 (Power or Full)
• 300m Row

• Mobility