Wednesday, September 18
Discipline is the bridge between goals and accomplishment.
Warm-up
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
4 walking push-ups or inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
6 down-ups
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
8 burpees
1 minute of easy jogging, biking or rowing
(NTE 10:00)
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Strict Ring Dips 4x15
Athlete Instructions
3-4 sets of 5-15 reps.
Feel free to do more than 15 reps per set, trying to not exceed your 80% max.
Use a band if necessary.
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
For time, or not.
Goals
10:00 or less
Movement Demos
Strength B (can be done instead of WOD)
5x5 Deadlift @ 60%
5x6 Lateral Bounding
Cool Down
Foam Roller, Back, lats, etc
Chest & Pec, hands behind
Hold 1-2 minutes.