09.29.18

Compare to Wednesday 4/13/16

Warmup

800m Run or 1K Row

Mobility

Bulletproof Shoulders:
Side Plank and Rev Fly Reach Through- 20/Side
On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3
15 Scap Push-ups
15 Thumbs Up T Raise
15 Thumbs Up W Raise
15 Cuff Isolation/Side
Then HAM Drill x 1 per side:
Spider Stretch to Hip Drop (senior picture) on both sides, Frog Stretch, 10 steps Duck Walk

Skill

Review the Thruster
Key Points
– Review correct positions for the front squat
– Elbows parallel to the floor, never touching elbow to knee.
– Proud, upright Chest facing wall in front of you
– Straight back, never rounded
– Knees drive out with toes forward at all moving points.. “shut off the faucets” to create torque in hips
– Review the Transfer to overhead position
– Emphasis on barpath and lockout
– Review importance of pulling ribcage down to align with hips (midline stabilization)

Strength

EMOM x 12
Performance
Evens – 7 Thrusters
(Climb weight across all sets. Try to get these unbroken. If you have to break or scale reps. drop the weight down)
Odds – 8 Dumbbell Suitcase Lunges Per Leg
Lifestyle
Evens – 5 Thrusters
Odds – 6 Dumbbell Suitcase Lunges Per Leg
Fitness
Evens – 5 Thrusters (bar taken from a rack) or Dumbbell Thrusters
Odds – 5 Dumbbell Suitcase Lunges Per Leg

Metcon

4 Rounds for time under an 15 min Cap
Performance
Run 400m
15 TTB
15 American KB Swings 32kg/24kg
Lifestyle
Run 400m
15 K2E
15 American KB Swings 24kg/16kg
Fitness
Run 200m
15 Hangning Knee Raises
15 Russian KB Swings 24kg/16kg