Thursday, March 6
In the depth of winter I finally learned that there was in me an invincible summer.
Warm-up
:45/:15 x2
Push-Ups
Squat Jumps
Scorpion/Scarecrow
Speed Skaters
Rest
Clean Warm-Up (PVC+Barbell)
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. Hammer curls can be performed seated or standing.
Movement Demos
WOD
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
*It is intended to be unbroken.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.