Apr 17, 2017

Tuesday 2017.04.18



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 500m
2 rounds not for time
- 10 – 12 GHD hip extensions
- 15 air squats
Then
- Deadlift loading work-up as needed
 
WOD:
Deadlift - 5-5-5-5-5

Whenever you see deadlifts here, unless a one rep max (1RM) is prescribed, I strongly recommend you use no more than 85% of your 1RM, and that for only your heaviest set.

Follow with 3 x Max Effort Toes to Bar attempts.

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!

1 comment:

AARON DEVAN said...

275,305,305,315,305