Apr 9, 2017

Monday 2017.04.10



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- 15 GHD hip extensions
- 15 pushups
- 15 GHD sit ups

WOD:
- Strict Press: Take 10 minutes to work up to a heavy single.
Then:
- Press 10-10-10-10-10 at 50% of the heavy single
Rest no more than 90 seconds between sets

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!


2 comments:

AARON DEVAN said...

1rep 175
10s -135,115,115,95(x8),95

Dwayne Beasley said...

1xrep 125#
10s at 50% - 65#