Friday, January 10
Growth isn’t found in comfort zones.
Ryan Fisch
Warm-up
3 minutes of easy jogging, biking or rowing
–then–
2-3 sets, not for time, of:
5-7 hip & back extensions
3-5 deadlifts, empty/light barbell
3-5 hang muscle cleans, empty/light barbell
3-5 hang power cleans, 2 secs in the receiving position, empty/light barbell
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, 2 secs in the receiving position, empty/light barbell
Strength/Skill
(AFTER WOD)
For time:
75 Russian Kettlebell Swings, pick load
Rest, then:
Close Grip Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use a barbell or a pair of dumbbells.
4 sets of 8-12 reps
WOD
5 rounds for time of:
12 Deadlifts, 115/75 lbs
9 Hang Power Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.