Oct 17, 2016

Tuesday 2016.10.18


Warm-up: 
- Dynamic stretching
- Row 500m
- 10 air squats
- 10 GHD sit ups
- 10 push ups
- 10 GHD hip extensions
- 10 strict pullups
- 10 PVC pass throughs

Squat therapy:
- Accumulate 2 mins in bottom of goblet squat (upright torso focus)


WOD:
Overhead Squat 5-5-5-5-5
 
Cool Down:
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...

135/155/165/175/175

Failed on 3rd rep of 185 due to imbalance

Matt Slyder said...

45-45-45-65-65-75-65-45

monroe said...

Warm up included muscle-up practice, 5 single, strict.
95, 105, 115, 125, 115, all from the floor.
Followed with 5 rounds of 10 back extensions, 10 AbMat sit ups, no rest.
I've been finishing with core work like that for a month. Really noticing an improvement in my performance.
In the warm up today I led the group through some tempo training for hip function and awareness. You can find more on this here: http://breakingmuscle.com/strength-conditioning/rebuild-your-hip-function-with-tempo-training