Ossington - TEAM - Academy Of Lions HPP View Public Whiteboard: bit.ly/1tSYpZQ Warm-up A1: HPP mobility module- T-Spine 1 (No Measure) Cat/Cow (https://youtube/watch?v=pkiHyzsGrNw) T-spine release on LAX ball (https://youtube/watch?v=R0fL29CRJV8) Wall capes (https://youtube/watch?v=dgjprK3LLs0) A2: HPP mobility module-shoulders 1 (No Measure) SPEND 5-10 MINUTES DOING: DTS Upper Body Sequence https://youtube/watch?v=o-daS3ZoIY0 Meat & Potatoes B1: Deadlift 1x5@40% 1x3@50% 1x3@60% 2x3@70% 5X2@ 80% *No tempo, bounce recruitment *rest 2-4 minutes between sets B2: Overhead Squat 1x5@40% 1x3@50% 1x3@60% 2x3@70% 5X2@ 80% *No tempo, bounce recruitment *rest 2-4 minutes between sets Metcon C: CrossFit Games Regional Event #7 (Time) 64 Pull-Ups 8 Overhead Squats @80% 1RM ***205lbs/135lbs if 60-80% of your 1RM. *HPP use rx weights *Goal is 6mins or less
Posted on: Sun, 14 Sep 2014 22:31:43 +0000
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