200 m Jog
Coach Matt's Lower body lift warm up:
Glute bridge
Supine psoas march
Side lying clam shell
Quadruped crawling
Split squat
Dead bug
Shoulder activation, pick 3-5 exercises from Theraband activation or Crossover Symmetry activation plaque.
Phase 1: 5 x 3-5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. Rest 3 mins btwn sets
Strength: 4 x 4 Overhead Squat, work up to heavy set for last set
WOD: 10!1
TTB
Wall balls (14/20 to 9/10)
Rx2: Toes to Rings
Same wall ball requirement
Mod: (hanging) Leg lifts (straight legs, try not to bend the knees, toes come above the hip crease)
Less height/weight wall balls
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Phase 5: None
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