8/29/2019

8/28/2019
August 27, 2019
8/30/2019
August 29, 2019

W.U. General (8 mins)

  • Foam Roll
  • Lax Ball Shoulder Mobility
  • TSpine Opener

Skill:  Pistols 5 sets to develop position (12 Mins)

  • Stretch Calves/Achilles
  • Use variants built upon from last time
  • Must be able to go feet together for Full ROM of Air Squat before 1 leg squat
  • Elevate heels as needed to engage and upright posture
  • Develop balance and pivot points on 1 leg
  • Develop ROM on 1 leg
  • NO Balls or Bands

Review and W.U for Power Cleans(5-7 mins)

W.O.D For time (16 mins)

  • In 4 Mins Complete
    • 20 x Power Cleans 95/65
    • 20 x Alt Pistols or variants
  • In 4 Mins Complete
    • 15 x Power Cleans 135/95
    • 20 x Alt Pistols
  • In 4 Mins Complete
    • 10 x Power Cleans 155/105
    • 20 x Alt Pistols
  • In 4 Mins Complete
    • 5 x Power Cleans 185/125
    • 20 x Alt Pistols

*NO rest in between parts so have weights nearby to change quickly and get work load done in less than 4 mins.

*If you cannot complete the allotted work in 4 mins the next 4 mins you will row 50/40 Calories and rest if there is any time remaining in 4 mins.   Then you will start the next sequence with the lower weight loading i.e. finish the first 4 mins 95/65, dont finish the second 135/95 the 3rd is your row and the 4th you will use the 155/105 NOT the next in the sequence.