21
Nov
Tuesday, 22 November, 2016
Jules shrugging up and pulling down.
Workout of the Day:
GENERAL WARM-UP
1) 3 Minutes easy of: rowing, biking, jogging or jumping rope. Mix in any combo you want
2) Joint Prep Routine (video and points of performance are attached)
3) Front Rack Stretch, 90 seconds per side
SKILL AND INSTRUCTION
1) Toes to Bar Progression- today is a great day to practice cycling reps with this movement.
2) Squat Clean Progression
WOD:
Every 2.5 minutes For 5 Rounds:
Round 1: 15 Toes to Bar 15 Squat Cleans (135/95)
Round 2: 15 Toes to Bar 12 Squat Cleans (155/105)
Round 3: 15 Toes to Bar 9 Squat Cleans (185/125)
Round 4: 15 Toes to Bar 6 Squat Clean (205/140)
Round 5: 15 Toes to Bar 3 Squat Clean (225/155)
Scale loads in order to allow for increased load in each round.
Cool Down:
Side Plank: 2×45 seconds
Psoas Smash, 90 seconds per side
15 rollover v-sits
WOD- 6t2b+4v-ups each round, weights 55-95# @ 10-8-6-4-4
Good lesson in over scaling as I had tons of time each round. Still a good one