by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Upper Body Warm-Up 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each Then, Banded Lat Stretch Banded Front Rack Stretch :30 each STRENGTH/SKILL Strict Pull Up (1 x Max...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP Foam Roll Lats + Pec Stretch Then as a group, “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) For time w. a partner: 80 Curtis P’s (95, 65) Run 2 Mile carrying medball (20, 14) (or a light sandbag) *One person works at a time. *30:00 Cap *Alternate Scaling 2 Mile Medball Run = 20 Minute...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 X-Band Walks Left/Right 10 Banded Goodmornings 10 X-Band Walks Forward/Backward 10 Glute Bridge with 1 count at top 10 Banded Goodmornings Then, 5 Deadlifts 5 Front Squats 10 Wallballs Rest + add light weight to bar 3 Deadlifts...
