12.08.18

Compare to Friday 4/1/16

Warmup

6 Min of Ladder Drills
Ickey Shuffle ( AKA “In In” Forward sprint)
Side Straddle Hop
Lateral In and Out – Leading with L
Lateral In and Out – Leading with R
2 in 1 out

Mobility

Lax Ball to Glute/Hamstring seated on Box with bend/extend leg and hip- 90 sec per side
Smash/Roll Adductors with Foam Roller – 90 sec per side
3 Position Adductor/Hamstring Activation – 5-10 reps per position
– Heels elevated
– Flat feet
– Toes elevated
Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight
Kneeling Elbow to knee to open stretch – 10 per side

Skill

Review the Deadlift in a Large Group
– Focus on setup with knees behind the bar and shoulders in front of the bar while maintaining vertical
shins and a braced posture
– Make sure bar stays tight to the body as movement is initiated
– Pin the shoulders back and down
– Drive the heels into the ground and brace abs while shoulders and hips rise together
– Lower the bar in the reverse order it came up

Strength

15 min to Perform 5×8 Deadlifts, in between every set, perform a max effort set of bodyweight ring rows.

(On Deadlifts aim for about 70-75% of our 1RM and maintain a constant load across all sets. If you round or end up in a bad position, take a break to gather some energy. If try again and still end up with a poor position, decrease the load.)

Metcon

5 Rounds for Time under a 14 min cap

Performance
6 Full Squat Snatches 135/95
12 Burpees

Lifestyle
6 Power Snatches 115/75
12 Burpees

Fitness
6 Ground to Overhead 95/65
12 Burpees