06.29.18

Warmup
Run 400m then
10-1
Bodyweight Walking Lunge Steps per leg
Wall Balls

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the mechanics of Walking Lunges with a bar in the Front Rack position as well as the Pistol Squat and scaling options.

Lunge
– Stand with feet hip width with the bar in a proper front rack position with hands just outside of the shoulders, elbows remain high at all times, “fingertip” grip on bar, torso remains upright at all times.
– Initiate movement by taking a large step forward
– Heel should contact before the toe and should remain grounded at all times.
– Lower the torso so that back knee kisses the ground – no slamming.
– Front shin should remain relatively vertical (around 90 degrees) and knee should track with 2nd toe and in line with heel
– When rebounding, step back to the original position and come to full extension.

Pistol Squat
Review how to initiate the Pistol Squat, and the following scaling options

Bench/Seated Pistol – https://youtu.be/1-Yuq9pD7JY?t=20s
Assisted Pistol – https://youtu.be/ZBGfo3V9exk?t=2m14s
Banded Pistol – https://www.youtube.com/watch?v=1vCxJuVeD-U
Knee Tap Squat – https://www.youtube.com/watch?v=xd8lm_qHCRA
Full Pistol Squat

Strength
EMOM x 14

Performance
Evens – 50 Ft Front Rack Walking Lunge 135/95
Odds – 10 Alternating Pistol Squats

Lifestyle
Evens – 50 Ft Front Rack Walking Lunge 95/65
Odds – 10 Alternating Pistol Squats or Appropriate scale

Fitness
Evens – 50 Ft Walking Dumbbell Suitcase Lunges – 35/25
Odds – 5 Single Leg Squats Per Leg with appropriate scale

Metcon
For time Under an 18 min cap

Can be performed in any order

Performance
Run 800M
3 Rope Climbs
Assault Bike 2 Miles
2 Rope Climbs
400 Double Unders
1 Rope Climb

Lifestyle
Run 800M
1 Rope Climb
Row 1250M
1 Rope Climb
300 DU’s or 450 SU’s
1 Rope Climb

Fitness
Run 800M
Row 1000M
350 Single Unders

Cashout
Accumulate 2 min per side in the following stretches;
Pigeon
Bully
Couch
Figure 4 Piriformis
(https://www.youtube.com/watch?v=TMtP7k1RcTY)