Thursday, August 8
“There is nothing you can know that isn’t known.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
Warm-up
:45 on/:15 off of:
2 rounds
Rotational medball slam
Medball front squat
Medball push press
Medball snow angels
(NTE 10:00)
Strength/Skill
5:00 of Handstand/ Handstand Pushup Skill Work
Then:
Strict Handstand Push-ups 4x max rep
Rest 2 mins between sets.
Movement Demos
Or:
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Movement Demos
WOD
4 rounds, 3 mins each, for max reps of:
375/300m Row
max reps in remaining time Bench Press, 135/95 lbs
Strength B (can be done instead of WOD)
Deficit Deadlift 12-12-12
Bench Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.