Thursday- April 18th

April 18, 2019

  Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Quad Pulls x 10

         *Samson Lunges x 20

       

 

A. 3 sets of:

Single Arm DB Press (right) x 8 reps @ 2111

Single Arm DB Press (left) x 8 reps @ 2111

Single-Arm DB Row (Left) x 8-10 reps @ 2111

Single-Arm DB Row (Right) x 8-10 reps @ 2111

 

 

B. “Rack City”

For Time:

10 Power Cleans (155/105)   (105/75)

50 Air Squats

10 Front Squats (155/105)    (105/75)

50 Air Squats

10 Push Jerks (155/105)       (105/75)

50 Air Squats

10 Thrusters (155/105)           (105/75)

 

 

 

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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