Wednesday, 7 March, 2018
WARM UP – MOBILITY
Dynamic joint warm up w/ hip and shoulder circles
Blue band glute steps / glute bridges / squats
Blue band pull aparts / external rotations / diagonal trap raises / presses
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Review scaling options for HSPU and give 5-6 mins to warm-up squats/HSPU.
WOD A
BACK SQUAT X 4
Every 3 min x 6 super sets:
Sets 1+2: 8 back squats (65-70%) + 8 strict HSPU
Sets 3+4: 6 reps (70-75%) + 6 strict HSPU
Sets 5+6: 4 reps (75-80%) + 4 strict HSPU
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If possible add deficit or decrease mat surplus on HSPU sets of 6/4.
WOD B
Complete 3 sets for quality in remaining class time:
6-8/leg Bulgarian split squat (@3,1,1,1) (Dumbbell loaded by side)
4-6 Strict ring pull-ups or Ring rows (@3,0,1,2) (weighted or elevate feet as needed)
1 lap reverse sled drag (heavy but unbroken)
2-3 wall walks w/ 10-15s wall facing handstand hold each rep
– rest ~30s – 1 min as needed between movements
– start on any station and rotate in order
ACCESSORY
3 sets:
8-10 each x Front + side + rear delt raise (light DB’s or plates)
– rest 30s
10 hollow rocks
10 V-ups
10 Tuck-ups
10s Hollow hold
– rest 60-90s
