THURSDAY 1/24/19

 

500 m row

 

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

CONDITIONING PARTNER WOD

For time:
50 Thrusters (75lbs/55lbs)
40 Chest to bar pull-ups
30 Thrusters (95lbs/65lbs)
20 Chest to bar pull-ups
10 Thrusters (135lbs/95lbs)

Big sets, big consequences.

Tips: minimize the eccentric phase of both movements. For the thruster, go thumbless and wide stance. For the chest to bar, go thumbless and wide grip and emphasize the backswing.

 

ACCESSORY

EMOM for 10:00 (5 sets each):
Odd: 8 Glute ham raises
Even: 10 Incline dumbbell bench press

EMOM for 6:00 (3 sets each):
Odd: 8 Sweatt shrugs (95-115lbs/65-75lbs)
Even: 10 dumbbell rollback extensions

Notes:

Go as heavy as possible for the incline bench press and rollbacks.

MOBILITY

Ankle banded distractions
2 Sets each leg:
0:30 Knee inline with toes
0:15 Knee tracks in
*Over big toe
0:15 Knee tracks out
*Over pinky toe

Psoas/hip banded distraction
2 Sets of 1:00 each leg

Prone lat stretch
*With abmat
2 Sets of 1:00

 

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