Tuesday, October 22

If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.

John Wooden

Warm-Up

2 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

10 m of lunges, unweighted

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

8-10 knee push-ups or regular push-ups

20 seconds of plank

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

Strength/WOD

Part 1:

Dumbbell Box Step-up 20-20-20-20-20

Rest as needed between sets.

Athlete Instructions

10 reps/leg.

You choose box height & all loadings.

Part 2:

Weighted Strict Pull-up 8-8-8-8-8 (Pull-Up/Banded Pull-Up)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Movement Demos

• Weighted Strict Pull-up

Part 3:

Strict Dips 5x Max Rep

Rest as needed between sets.

Athlete Instructions

Optional = weighted dips, depending upon ability level.

Movement Demos

• Strict Dips

• Weighted Strict Ring Dip

Part 4:

For quality:

Plank Hold, 3 mins

Side Plank, L 1:30 mins/R 1:30 mins

Movement Demos

• Plank Hold

• Side Plank Hold

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

• Frog Stretch

• Calves & Foam Rolling