Wednesday, July 3
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi
Warm-up
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35)
Strength
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Or:
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Metcon
For time:
75 Power Snatches, 75/55 lbs
Athlete Instructions
Complete for time, (or not).
Strength B/ Accessory
For quality:
30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
GHD Hip Extensions 3x15
Athlete Instructions
3 sets of 12-15 reps
Slow and controlled movement, weighted if you want.
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side