Monday, July 1
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” – Mary Lou Retton
Warm-up
2-3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of banded steps forward and backward
10 Squats (Squat Therapy style) (see video below)
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5-7 Thrusters, empty barbell
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
60 seconds of rest
Strength
3 rounds for quality of:
Barbell Overhead Lunge, pick load, 15 m
15m=One floor length
Metcon
3 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B/ Accessory
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.