Friday, July 26
“A friend may be waiting behind a stranger’s face.”
Maya Angelou
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
10 steps of walking lunges
10 Abmat sit-ups or hollow rocks
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
100 m run
60 seconds of rest
(NTE 10:00)
Strength
3 RFQ:
Barbell Glute Bridge x10 @3111
Russian Twist x:45
Metcon
For quality:
Run, 1200 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 800 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 400 m
50 Air Squats
30 V-ups
15 Pull-ups
Athlete Instructions
V-ups / Hollow Rock / Sit-up
Pull-ups, any style.
Strength B (can be done instead of metcon)
3 RFQ
12 Back Squat, pick load @2111
30 V-Ups
10-15 Strict Pull-Up
Accessory (Optional. Can be done in addition to above.)
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.