23 June 2015

Warm up:  Row @ 60% pace 400-600 m
Shoulder activation: Theraband activation or Crossover Symmetry activation plaque.

Phase 1:  5 x 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.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets

Run prep/warm up/mobility

WOD:  "SQT"
3 rounds for time of:
10 Ground To Overheads, 95/65 lbs
Shuttle Run, 200 yd, 50 yards there and back twice (45.75m each way, pylons will be set up for distance markers)

Rx2:  85/55

MOD:  Less weight

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)

SILVERS:
Roll out
Row @ 60% pace for 500 m
Theraband shoulder activation
Deadbugs
Birddogs
Hollow body holds (10 sec hold, 5 sets)
Superman holds (10 sec hold, 5 sets)
Bottoms up half kneeling kb press
3 sets side plank each side, hold 20-30 seconds per side, focus on hip alignment and keeping the body tight

Strength:  Pull Up Work
3 sets 8-12 banded strict pull ups
3 sets max hang 1 min rest btwn efforts (except you Debbie, shut it down after 3 mins!!)

WOD:  SQT for Silverbacks
3 Rounds for time:
10 Dumbbell push press
2 x 45m shuttle sprints

Cooldown:  Barbell curls 3 x 8-12 reps