Apr 11, 2017

Wednesday 2017.04.12



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- Row 250m
- 15 PVC OHS
- 3XBurgener Warmup progressions (PVC and or empty bar)
- 7 -10 mins individual focus to assess and improve mobility restrictions (overhead, front rack, bottom of squat)

WOD:
Snatch
- 2-2-2
- 1-1-1
- 2-2-2

Front Squat
- 3-3-3

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!


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