Tuesday, 10 January, 2017
WARM UP – MOBILITY
10-12 min:
Hip circles, low lunge, thoracic rotations, and other dynamic stretches
Blue band glute/squat activation drills
WOD A
BACK SQUAT
22 min to establish a 1 rep max back squat
—
Build slowly by feel, but get up to 85-90% with at least 10-12 min remaining to attempt 3-4 heavy singles.
Increase you rest between sets as the weight increases.
Use spotters (or be confident dumping the bar behind you) when getting up towards your 1RM.
WOD B
BALLS TO THE WALLS
Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
——————-
Athletes can partner up on a ball/wall space and alternate 90s intervals
(15 min)
ACCESSORY
3 rounds:
10-12 weighted hip extensions (@3,0,1,2)
60s weighted plank hold
20/side oblique side bends (use heavy KB or DB)
