Thursday, April 1, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

 A1. AMRAP in 20 minutes:
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 1 chin up No tempo 

Beginner 2: 5 ring rows @ 51x5

A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

B. 5 Rounds For Time:
Row x 350 meters
OHS x 12 65/95 lbs