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4.14.15

13
Apr

4.14.15

WARM-UP

500m Row / 400m Run

10 Joint Circles

10 Pass Throughs PVC

3 Rounds

5 Muscle Snatch

5 Lateral Lunges

5 Primal Pull Throughs

5 Strict Pull-ups or Lat Pull-ups

STRENGTH/SKILL

See Extra Work

METCON

“Josie”

800m Run

50 Pull-Ups

40 Dead Lifts 135 / 95

30 Push ups

20 Cleans 135 /95

10 Snatches 135 / 95

800m Run

EXTRA WORK

A: 10×1 Toe Nail Transition

B1: 10xME Ring Pull Up Hold

*This means pulling all the way to the sternum and holding, not just chin over rings, and in false grip

B2: 10xME Ring Support Hold

*Hold the deepest part of your dip unassisted. Focus on good shoulder position. Scapulas down and back

C1: 4×4 Russian Dip on Boxes

C2: 4×3 Ring Pull up negative (false grip)

C3: 4×6 EROM Push Up

*set rings or platform to allow the chest to pass below parallel

D: Ring Pull Up 3-2-2-2-2-2 AHAP

E: Ring Dip: 4-3-3-3-3-3

CORE

150 Bicycle Crunches

MOBILITY

2 Min Banded Overhead Distraction

2 Min Anterior Shoulder

2 Min Glute Roll Out

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