Wednesday, November 30, 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.
• 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:

Backwards Sled Drag x 30 yards (AHAP)

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)
• Inverted Barbell 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:

A) 5 Sets:

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

Work up to 70-75%

B) 3 Sets:

Backwards Sled Drag x 30 yards (AHAP)

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)
• Inverted Barbell 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
• 10 Hollow Rocks
• 10 GH Raises
• 10 V-Ups

Skill:

• 20 Deadlifts (Ascending Ladder)
• 12  Bar Muscle Ups

*Men = 185/225/275/315/365/405
Women= 125/155/195/225/255/295

*Goal is to advance through the bars quickly even if you’re not sure you can pick up the next bar.  Treat this as if there is a tie breaker for time in which you finish the bar muscle ups for the given round.

• Mobility