Monday, August 18
“If you want to be free, learn to live simply.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
3 Rounds, not for time, of:
20-30 seconds of foam rolling your lats and low back OR passive bar hang (the goal is to feel a nice stretch in the lats)
7 hip and back extensions
10 squats (squat therapy style) (see video below)
6 steps of walking lunges with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
3 RFQ, Superset:
7 Broad Jumps, max effort for distance
Dumbbell Skull Crusher x12
Movement Demos
WOD
Front Squat 2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Athlete Instructions
TAKE YOUR TIME today…a good 2:00 break between sets. Use the full remaining class time after the strength portion to focus on today’s WOD (which is another strength segment). Have fun. Make it tough!
Goals
Super Fitness Robot time / rounds: 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic): 60% 1RM or higher
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.