Oct 5, 2016

Thursday 2016.10.06


Warm-up:
- Row 500m
- Spiderman Walks 50 ft
- Inchworm 50 ft


2 rounds of:
- 10 box jumps (20in box) – focused on full hip extension at top of box
- 10 med ball cleans


WOD:
Hang Power Clean 3-3-3-3-3

Cool Down:
- Bar hang – accumulate 1 minute

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
comments.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

3 comments:

AARON DEVAN said...

205/205/205/195/195

Followed with

21-15-9
Handstand Push-ups
GHD Sit-ups

5:20

Dwayne Beasley said...

135 across then 3x5 muscle up progessions 2 mins squat therapy with 35lb KB

Mark Vidotto said...

185/185/185/175/175