Sunday, May 18
“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.”
—Abraham Lincoln
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
8 hip & back extensions
20 seconds of banded marching
8 glute bridges, empty/light barbell
8 stiff legged deadlift, empty/light barbell
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
Every 1 min for 20 mins, alternating between:
5 Deadlifts, pick load
Rest 1 min
5 Weighted Strict Pull-ups, pick load
Rest 1 min
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.