Thursday, Aug 11

“Tensing your abs will amplify the intensity of the contraction of any muscle in your body.” 

― Pavel Tsatsouline

Today:

Rebuild option available all day.

Strength Focus has a new focus; "Athletes will have the opportunity to choose the moment they would like to focus on during the class and we will deep dive how to ““Strengthen”” the movement of their choosing.”

Strength

Every 1:30 for 24 mins, alternating between:

7 Barbell Hip Thrusts, pick load

12 Slider Hamstring Curls

Hollow Body Hold, 1 min

8 Supinated Grip Bent Over Rows, pick load

- Notes on the Strength -

6-7 Barbell Hip Thrusts,- 20X1 Tempo; staying with weight used last week or around 80% 1RM Deadlift

10-12 Slider Hamstring Curls- 2111 Tempo / 20-25 Prone Lying Banded Leg Curls

6-8 Supinated Grip Bent Over Rows- 2111 Tempo

WOD

As many reps as possible in 4 mins of:

Dumbbell Box Step Over, 55/35 lbs, 20 in

Rest 1 min

As many reps as possible in 4 mins of:

Double Unders

Rebuild

3 RFQ

KB Front Rack + OH Carry - 100m (switch at 50m)

Cable or Sled Face Pulls x 10-12

Box Elevated Pistol Squats x 4/leg @3111

Strength Focus

Fun warm-up

You pick the moment you want to “strengthen”

-Typical choices include; Handstands, double unders, pull-ups, rope climbs, snatch, deadlift.

Relaxing movements to cool down