Jan 29, 2017

Monday 2017.01.30



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs

Then
2 rounds not for time
- 12-15 Overhead Squats
- 8-10 Pushups
- 3-5 Strict Pullups


WOD:
Strict Press

Work up to a heavy single using the following rep scheme:
- 3-3-3
- 2-2
- 1-1-1

Follow with 5 rounds of 10 each of the following exercises, alternating:
- Back extensions
- AbMat Sit ups

Post loads to Comments

Cool Down:
Rig:
- Hang from Rig (1min)

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


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


4 comments:

Mike Humble said...

3s: 75-95-105
2s: 115-120
1s: 125-130-135

Brandie Wempe said...

3s: 55-65-65
2s: 70-75
1s: 85-85-90

monroe said...

3's: 105
2's: 115
1's: 120/115/120

Matt Slyder said...

95-105-115
120-125
135-140-...
Fail 145 twice