22 Jan 2015

Warm Up:
3 rounds
5 laps
Row 250 m
Hollow body/superman x 3

Ankle mobility

Strength/Skill:
4 mins accumulated hang time
Pistol squats 3 sets 5 per leg

If you do not have pistols, work these progressions:
1 set 5 per leg single leg squats off a box, only go as deep as you can maintain neutral spine and stability in the bottom to drive up

1 set 5 per leg counter-balanced pistol
Use a plate or kb held in front of you to assist, can also use a box to stabilize the bottom position

1 set 5 per leg banded pistol with partner assistance - set up band on rig
Using the smallest band possible on the rig, have your partner stand in front of you holding another band that you can grab onto to assist in the drive up out of the bottom.

Ring Dips:
3 x 3 Negatives
If you do not have ring stability, do 2 sets of 10 tricep box dips

WOD:
4 x 1000 m row 3 min rest btwn rounds

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BOOTCAMP:
Same as regular class

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SILVERS:

Gymnastics Skill:  3 mins accumulated hang time

Strength:  3 x 5 Deadlifts

WOD:
4 x 1000 m row 3 min rest btwn rounds