11 June 2015

Warm Up:
Roll out (5 mins)
Jog 400 m
10's of:
Leg swings
Side lying clam shell
Half kneeling bottoms up press
Single leg romanian deadlifts
Seated Wall slides
Deadbugs
Bird dogs
Banded shoulder stretches
Rotator cuff banded prehab

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  3 sets max reps kipping pull ups, rest 3 mins btwn efforts
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  70 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

 WOD:
4 rounds
1 minute max distance row
Rest 3 minutes
1 minute max reps front squat (75% bw)
Rest 3 minutes

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 20 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

Silvers:
Roll Out
Jog 400 m
Prehab

SKILL:  Turkish Get Ups

Phase 1:  see above, you will use a smaller band than on tuesday when you were going for 8-12 reps

WOD:
3 Rounds
1 min max distance row
Rest 3 mins
1 min max reps kettlebell swings
Rest 3 mins