Jan 2, 2017

Tuesday 2017.01.03



Warm-up:
- Row 600m
- 20 GHD
- 40 KB Swings
- 40 Goblet Squats
- 5-7mins individual focus areas as desired

WOD:
- Deadlift: Work up to a heavy single using the following rep scheme:
3-3-3
2-2
1-1-1
- Follow with 100 AbMat sit-ups


Deadlift Video - https://youtu.be/op9kVnSso6Q 
AbMat Video - https://youtu.be/_HDZODOx7Zw

Cool Down:
- Dead hang from Rig (2min)

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 sets to complete sit-ups to comments.


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

11 comments:

Brandie Wempe said...

250lbs

Genna said...

200 PR

Patrick Rood said...

305-lbs. 100 SU in 3:01, single set.

Chelle Demarais said...

Great job! I hit 200 for the first time today too!

RLHorn said...

220 for me🤗

monroe said...

Nice job on you PR's, Genna & Chelle!

3 x 225
3 x 235
3 x 245
2 x 275
2 x 285
295, 305, 310

Matt Slyder said...

365 PR! (210% body weight)
285 3*3
305 2*2
345
365
375 fail
400 fail (assess)
Heavy lifts

Also Cindy PR 18+1 (541 reps)

Great first day back at IMCF!

Matt Slyder said...

Great job on your PR!

Matt Slyder said...

Great job on your PR!

Matt Slyder said...

Great job on your PR!

Matt Slyder said...

Great job on your PR!