by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP PVC GAME! x 5:00 Then, 5 DB Push Press (ea.) 20 Banded Pull-aparts 5 DB Rows (ea.) 20 Banded Pull-aparts 6 Alt. DB Snatch from the Floor 6 Burpees 20 Banded Pull-aparts STRENGTH/SKILL Close Grip Bench Press (4×6-8) *Rest 60s....
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP Pre-warmup mobility w/ lax ball: – Glutes – Quads – Triceps (x30s each trigger point) With empty barbell: 5 RDLs 10 Front Squats 10 Walking Lunges 5 Hang Muscle Cleans 10 Walking Lunges 10 BB Rows Rest 10s 3 Hang...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 KBS (American Swings on last 3 sets) Goblet Squats then foam roll: 30s on Hamstrings 30s IT Bands 30s on Thoracic Spine STRENGTH/SKILL Front Squat 1 + 1/4 (1x3RM) *Build in weight over the course of 5-6 sets. *Rest 2:00...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING Metcon (AMRAP – Reps)...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP Run or Row 500 meters then, 5-7:00 of Abmat Pizza Game *For every drop complete: 5 Air Squats 5 Push-ups 5 Sit-ups STRENGTH/SKILL Skills Practice *Choose between one movement that will show up in this years Open: – Butterfly...
