7 May 2015

Warm up:
Roll out (ball/roller)
Then:
athlete's choice

Correctives/stability exercises: (to include)
wall slides
sleeper stretch
reverse snow angels (scroll down to third video on page)
Scap push ups
birddogs

Strength:  Gymnasty work

Pull Up Stream:  (If you do not have your strict pull ups, you will work this stream)
1 x 10 3 pos holds
1 x 10 Negatives (7-10 second descent, use band to assist if necessary)
1 x 10 each of 3 position ring row progressions (passive to active lats/passive to active lat with pull/active position pull).  You are trying to pull to your belly button, if you need to modify, pull to chest/armpits

HSPU:  You will work this stream if you have your pull ups
1 x 10 Negatives (descent should be 5-7 seconds)
Accumulate 3 minutes in hollow body Handstand hold nose and toes

WOD:
4 RFT
400 m Run
50 Air Squats

SILVERS:
Mobility
Correctives

Dynamic warm up

Bench Press 5 x 5 (increase weight to last heavy set of 5)

WOD:  4 Rounds
400 m ROW
20 Air Squats