Sunday, December 7
"We must believe that we are gifted for something, and that this thing, at whatever cost, must be attained." —Marie Curie
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
8 hip & back extensions
20 seconds of banded steps forward and backward
20 jumping jacks
8 elbow-to-instep lunges
-then-
2 Rounds, not for time, of:
5 tuck jumps
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just above the knees
Strength/Skill
For quality:
20 Broad Jumps, for max distance. Rest as needed between jumps to allow for max effort.
Then:
Hang Power Clean 7-7-7-7-7
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM or higher
Movement Demos
WOD
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Switch arms every 5 reps.
Movement Demos
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.