Apr 3, 2017

Tuesday 2017.04.04



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- Row 500m
- Then 2 rounds not for time
- 10 GHD hip extensions
- 10 light goblet squats
- 10 GHD sit ups


WOD:
Back Squat
3-3-3-3-3-3-3-3 @ 70% 1RM, 90 second rest between efforts

Follow with:
4 x 25 AbMat sit ups, 4 x 20 walking lunges, alternating

Swimming tomorrow!

Post squat 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!


3 comments:

AARON DEVAN said...
This comment has been removed by the author.
AARON DEVAN said...

6:49 Rx+ (2x50lb dumbbells carried at shoulder). 255 for squats.

Patrick Rood said...

185# for all 8 sets of squats; 6:03 for the 4RFTs of AbMat Situps and Lunges. Also improved pull-ups to do 100 in 7:54!

Could have done heavier than 70% for squats or shorter rest. Recommend using only 60 sec rest if doing 70%