Wednesday, August 4, 2021
WARM UP – MOBILITY
Big hips and thoracic warmup:
Hip rotations, 90/90’s, cat-cows, hip opener lunge + rotations etc.
Glute, core & squat activation
BACK SQUAT X 8
BACK SQUAT X 6
E2.5MOM x 5 sets:
10/8/6/6/6 Back squats
- Start squats at approx. 55-65% of 1RM and build as needed. Sets should all be challenging but not maximal, try to build from the 8’s 2 weeks ago (measure there for reference)
4 Rounds for time:
8 Double KB front squats 2 x 24/16kg
12 KB lunges (KB’s by sides)
16/12 Cal row or ski, 12/9 cal bike
Cool-down with an easy 3-5 min row, ski or bike, couch stretch x 2 mins /side, hip opener lunge / pigeon pose x 2 mins /side
Monday: *** CLOSED ***
Tuesday: Multiple AMRAP’s
Wednesday: Squat / lower body
Thursday: Press / upper body
Friday: Julia Lane Memorial Workout
Saturday: Individual training / big sweaty WOD
Sunday: Snatch / strength work
Monday: Upper body strength + WOD
Tuesday: Back squat + Lower body strength
Wednesday: Big conditioning WOD
Thursday: Snatch + OHS / Interval WOD
Friday: Gymnastics + WOD
Saturday: 604 Pride WOD!!
Sunday: Clean & Jerk + Accessory strength
Monday: Chipper / Core
Tuesday: Back squat / WOD
Wednesday: Big sweaty WOD
Thursday: Upper body / WOD
Friday: Deadlift / WOD
Saturday: Individual training day / Benchmark
Sunday: Snatch + Accessory strength
Wednesday, August 4, 2021WARM UP - MOBILITYBig hips and thoracic warmup: Hip rotations, 90/90's, cat-cows, hip opener lunge + rotations etc. Glute, core & squat activation WOD ABACK SQUAT X 8BACK SQUAT X 6E2.5MOM x 5 sets: 10/8/6/6/6 Back squats Start squats at...
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