08.11.18

Compare to Friday 1/20/16

Warmup
EMOM x 6 min
5 Monkey Raises
Butt Kicks Down
Skip for Height Back

Mobility
Joint Mob/Group Stretch x 6 min

Skill
Review Push-ups
– Ensure a proper “plank” position on setup with feet together up on toes, butt squeezed tight, back flat, abs braced, head neutral and arms locked out
– Arms should fully extended directly over the shoulders
– Hands should “shut off the faucets” to create torque in the shoulders
– On descent, the elbows should remain tight to the body, pointing behind the athlete and should not extend laterally
– Chest and hips will touch the floor at the same time
– Upon ascent, chest and hips rise together with braced abs and butt – “worming” indicates abs or butt that are not braced properly and can cause spinal compromise
– Modification is allowed if needed by going onto your knees, but all of the above rules still apply
– Coach will have the group go through all aspects of the push up including setup and range of motion and will make corrections as needed

Strength
EMOM x 15
1 – 10 Push-ups
2 – 20-30 Second Hollow Hold
3 – 5-8 Dips

Metcon
5 Rounds for time alternating rounds with a partner under an 18 min Cap
Partner “DT”

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

P – 155/105
L -135/85
F – 115/65