Friday, November 15
Roses are red, violets are blue, I'm schizophrenic, and so am I.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
10 squats (squat therapy style) (see video below)
1 x Burgener Warm Up with empty bar (45/35)
Strength/Skill
Overhead Squat 8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
65% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
45% 1RM or more
Movement Demos
WOD
Part I:
Superset:
Bulgarian Split Squat 24-24-24-24
Athlete Instructions
8-12 reps per leg.
Movement Demos
4x 2:00 Turkish Get-Ups
Movement Demos
Part II:
Superset:
Sots Press 8-8-8-8
Athlete Instructions
4 Sets of 5-8 reps.
Movement Demos
Handstand Work:
Accumulate 1:00 of HS Hold or HS practice per round (wall walk, OH hold, HS descents, kipping HSPU)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.