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...
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...
