Monday- May 22nd

May 22, 2017

Weekly Group Warmup:

 

PVC Pass-Throughs x 10

Good Mornings w/PVC x 10

100m Row/Run

10 Wall Squats

Leg Swings 4 ways x8

100m row/run

Butt Kickers

High Knees

100m row/run

Samson Lunges x 10

3 Touches x 5

Huggers/Skiers x 10

1 min. mobilize sore/tight areas

 

 

Strength/Accessory Work: (pick one)

 

General Fitness

 

3 rounds of:

1- Hip Thrusts (w/or w/o Barbell) x 8 reps

   (see videos)

 

       rest 45 seconds

 

2- 15 Tempo Push-Ups (take 1 sec. for each- to go down, pause at bottom, go up, and pause at top)

         rest 45 seconds

 

3- Supine Ring Rows x 10 reps (2 sec. ascent)   

        rest 45 seconds

 

Performance

 

Deadlift

 

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 3 reps

*Set 5 – 80% x 3 reps

*Set 6 – 80% x 3 reps

 

Rest 2-3 minutes between sets.

 

WOD

“Christine”

3 rounds for time of:

Row 500m

12 Deadlifts @BW (or 75%BW)

21 Box Jumps (20”)

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, glutes, hips

Socialize

 

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