Friday, August 9
If being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that... I believe in what I do, and I'll say it.
— John Lennon
Warm-up
2 mins of jogging, biking, or rowing
-then-
2 rounds, not for time of:
1 min of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)
30 secs of lateral banded steps
7 hip & back extensions
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)
(NTE 10:00)
Strength/Skill
Front Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
45% 1RM or more
WOD
3 rounds for quality of:
Front Rack Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
Movement Demos
For quality:
40 L/40 R Pistols
Athlete Instructions
20-40 one-legged squats, right leg
20-40 one-legged squats, left leg
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.