30 July 2015

Roll out
Shoulder activation

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:  cooldown only
Phase 5:  cooldown only

Run prep

WOD:
Accumulate 100 Hollow body rocks between
every minute on the minute, 2 x 15 m shuttle runs (sidewalk to concrete pad/tires/walls area and back)

Rx2:  Injury mod only
Accumulate 8 mins in plank (front/side)

Cooldown:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 50 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4:  100 pull ups as fast as possible
Phase 5:  6 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

SILVERS:
Roll Out
Upper body lift prep
T Spine mobility
Superfriend external shoulder rotation and t spine

Strength:  5 x 5 Push Press

Run prep:  calf, achilles, ankle mobility, pigeon and couch stretch

WOD:  Accumulate 8 minutes in plank/side planks while every minute on the minute stopping to do 1 t & b shuttle sprint (long)