Wednesday 7.30.14: M-Prep (All Groups. Suggested but optional): a. Mobility Work (Hips, Trunk, Shoulders, whatever is tight on YOU.) b. 10 Rounds: Falling jog starts x 10 meters. Focus on midline stability and keeping feet under you. c. 10 Rounds (5 each leg) single leg run x 10 meters. Focus on “unweighting” working leg rather than hopping or pushing off the ground. “Lift” and land rapidly using the hamstrings and hip flexors in concert to hit the pose from the change of support drill from last week. Fitness: Strength (Wednesday OR Thursday. optional but encouraged): Squat 3x5, Press 3x5. Try to increase weight from last workout. WOD: Tabata for total reps: Pullups or Ring Rows Pushups Situps Burpees Performance: Strength (Optional) (Wednesday OR Thursday): 2x5 FRONT Squat Medium, Press 3x5 @ 80% Last 3x5 Weight, 3 Sets Max Rep Strict Chin-Ups Tabata for total reps: CTB Pullups Clapping Pushups KtoE Burpees
Posted on: Wed, 30 Jul 2014 00:00:38 +0000
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