10.03.18

Warmup

Run 50m, Backwards Run 50m
Then
8-6-4-2
Lunging PVC Pass Throughs/side
Ab Mat Sit-ups
Then
Run 50m, Backwards Run 50m

Mobility

PVC Inverted Hamstring Stretch – 6-8 reps per leg
Band Supported Leg Lowering – 15 Reps Per Side
Lunging Cat Cow – 10 Per Side
High/Lateral Glute – lax ball – smash and floss 1 min per side

Skill

Quick review of the Deadlift.
We are going heavier today and the other minutes of the EMOM will tax the core.
Focus on keeping the core active and fully braced in the set up and pull from the floor.
Review of the Barbell Roll-out
Review of the D-ball Hold in a bear hug.
Focus on keeping shoulders stacked over the hips with no rounding of the back.

Strength

EMOM X 12
Min 1: 3 Deadlifts
Min 2: 8 Bar Roll-outs
Min 3: 40 sec Bear Hug D-ball Hold AHAP

Build across weight in deadlift, aiming for 70-85% of max. If max is unknown, build to a challenging weight that allows for good technique.

Metcon

Under a 20 min running clock:
4 rounds – for time
Row 500m
12 Shoulder to Overhead
15 American KB Swings
Rest 2 min

Score is the time on clock at completion of 4th round

P – 155/105, 32kg/24kg
F – 135/95, 24kg/16kg
L – Row 300m, 115/75, 16kg/12kg

Cashout

Pull Up Challenge Day 3:
Level 1: 2 Strict Pull-ups, 1 Strict Pull-up, 1 Strict Pull-up, resting up to 2:00 min between sets
Level 2: 10 Strict Pull-ups, 8 Strict Pull-ups, 6 Strict Pull-ups, resting up to 2:00 min between sets

AND/OR

Apple Harvest Day 5k Prep
Run 1.5-2 miles