Friday, December 12
"If you’re not positive energy, you’re negative energy." —Mark Cuban
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
7 hip & back extensions
1x Clean/Jerk warm-up with empty bar, 45/35 lbs
Strength/Skill
3 RFQ, superset
Deadlift x 1 heavy single (after warming up)
Movement Demos
Single Arm Dumbbell Shoulder Press x24
Athlete Instructions
3x 8-12 reps/side
Movement Demos
WOD
15-12-9 reps, for time of:
Clean & Jerk, 135/95 lbs
Chest-to-bar Pull-up (scale to pull-up or toe-spot strict pull-up)
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
11:00 or less
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.