Jan 23, 2017

Tuesday 2017.01.24



Warm-up:
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs


2 rounds of: 
- 20 light kettle bell swings
- 10 overhead walking lunges w/ plate
- Heavy Farmers Carry – length of Bubble and back



WOD:

Back Squat - 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


Back Squat Video - https://www.youtube.com/watch?v=ultWZbUMPL8&t=3s

Post loads and sets to complete sit-ups 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!

3 comments:

Mike Humble said...

3-185, 185, 185
2-235, 235
1-255, 265(f), 245, 245

100 sit-ups: 4:40

monroe said...

205, 215, 225

Patrick Rood said...

135-155-175-185-205-245-225-225. Still having trouble achieving new PRs with this rep scheme.