Monday, 27 February, 2017
WARM UP – MOBILITY
Green band anterior (high lunge) + Posterior (low lunge) hip opener stretch (~30s each/side)
Green band front rack stretch
FRONT SQUAT X 3
5-6 min warm-up time then:
EMOM x 10: 3 front squats @ 65-70% of 1RM across.
Goal should be to use the same or similar weight on all sets. Focus on perfect mechanics and speed out of the bottom on every rep.
The goal is NOT to build to a heavy 3 or 3RM.
Spend 5-6 min reviewing/warming up thrusters + kipping pull-up technique.
Partner up complete WOD in 2 heats staggering by 4-5 minutes.
50 Thrusters 45/35lb
Spend 10-15 min on a 3-4 min cool down (bike/row/run) then roll / stretch / mobilize.