17 June 2015

Warm Up:
Coach Matt's Upper body movement warm up:
• Rock-back breathing with elbows or arms out-stretched
• Side lying shoulder rotations
• Quadruped lat pulls
• Half kneeling press with upside down kettle bell
• TGU sit-ups with light kettle bell

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:  Kipping technique
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

Military (Strict) Press:  4 x 5
First set is done in front, second set behind the neck, third set in front, fourth set behind the neck

WOD:
In teams of 3:
Sleds are timer
Score is total reps at other stations

BUY IN:  400 DU (ha! you all thought I was the only one who had to do 400 DU this week!!)

Then:  16 MIN AMRAP
Sled push there and back (front parking lot from sidewalk to end of our garage door and back) 35's/55's
50 m sprints (building length in back or go between tracks)  Each 50 m sprint equals one rep, no half points
Burpee broad jumps

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 30 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None