Warm Up
Line Drills- Increasing in speed Empty Bar general warm up Mobility Wrist stretch 1 min Childs Pose 1 min x3 Activation HSPU practice WOD "Diane" L1) 21-15-9 Deadlift 205/145 DB Strict Press 40/25 L2) 21-15-9 Deadlift 225/ 155 HSPU
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Warm Up
5 rounds of "Rowling" Line Drills- Building in speed Mobility Calf Stretch 1 min Pigeon Pose 1 min Activation Teaching correct rowing technique WOD 3 Rounds Row 500m Run 400m Rest 3:00 between rounds *Your score is the total amount of time it takes you to do the workout including the rest THIS WEEK IS THE START OF OUR FRONT SQUAT STRENGTH CYCLE. I WILL BE TAKING YOU THROUGH A 8-10 WEEK STRENGTH PEROID WORKING SPECIFICALLY ON THE FRONT RACK POSITION, THE FRONT SQUAT, AND VARIATIONS OF THE SQUAT IN HOPES TO DRIVE UP YOUR 1RM. THIS WEEK YOU WILL BE TESTING YOUR 1RM ON EITHER MONDAY OR THURSDAY. WRITE THIS NUMBER DOWN SOMEWHERE AS YOU WILL NEED IT FOR PERCENTAGE WORK!
Warm Up General Dynamic Activation Air Squat Spiderman Inch Worm Strength 1RM Front Squat WOD "Nasty Girls" L1) 3RFT 50 Air Squats 7 Burpee Pull Up 10 Hang Power Clean 115/80 L2) 3RFT 50 Air Squats 7 Burpee C2B 10 HPC 135/95 Warm Up
General Dynamic Flex + Banded Lat stretch & Calf stretch 2min all ways Activation Empty Bar Snatch Drills Strength Power Snatch 4x2 WOD Randy's on the Run 5RFT 400m Run 15 Power Snatch 75/55 Warm Up
General Dynamic Flex Activation CrossOver Symmetry Strength Strict Press 3x8 WOD "I Assaulted Fran" 21-15-9 Thruster 75/55 Pull Up Assault Bike Cals Warm Up
General Dynamic Flex Couch Stretch 2min/2min Activation Booty band series Strength Back Squat 6x4 Rest min 2 minutes between sets WOD AMRAP 10 3 Cal Row 3 H.R Push Up 6 Cal Row 6 H.R Push Up 9 9 ... Warm Up
General Dynamic Flex 30 seconds of single unders 5 push up, 7 sit up, 9 air squat 20 seconds of faster single under 5 superman 10 seconds of fastest single under 2 Wall Walk x2 Activation Empty Bar Warm Up Strength A) EMOMX5 1 Clean pull + 1 Hang Power Clean + 1 Power Clean LIGHT!! B) EMOMX5 1 Heavy Power Clean WOD AMRAP 7 1 Power Clean 135/95 or 115/80 30 DU 2 Power Clean 30 DU 3 Power Clean 30 DU 4.. |
ProgrammerD.J. Hillier Archives
December 2018
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