Wednesday, May 22nd 2024

WARM UP – rower

-12/9 cal row

-Max cal row in 10 strokes w/ damper at 3

-Max cal row in 10 stroke w/ damper at 7

-Max cal row in 10 strokes w/ damper at 10

MOVEMENT/MOBILITY – pull up bar, wall

*grab barbell

:30 barbell smash quads / side

:30 seated forward fold

:30 plank shoulder taps

:30 childs pose

:30 butterfly stretch

:30 hold in bottom of squat

:15 Handstand hold

5 HS kickups (off wall if you can)

5 Tempo front squats, tempo :03 down + :03 up

10 front squats fast

PRIMER – barbell (before strength)

*add first weight

8x brace + deadlift

*practicing wedging yourself down

GET FIT

5 Sets

20/15 cal row

15 Front Squats @ 115/75 (Rx+155/105)

10 Burpees over the bar

:60 rest b/t

NOTES Goal is unbroken Front squats across. Rest is there to allow for a more aggressive row pace

STRENGTH/SKILL

E :90 x 8 – alternating

-10 TnG deadlifts @ 50% and building heavy

-35′-70′ HS walk or 10 HS shoulder taps or 10 HS kick ups

NOTES Last week of this HS Skill work, continue to try and progress your taps or walking out on the floor