4.20.15
WARM-UP
300 M Row
Track Hip Opener
10 Burpees
3 Rounds
10 Band Pull A parts
10 Ball Slams
30 Second Internal Rotator Stretch with PVC (Shoulder)
30 Second Deep Wall Sit
10 Banded Squats
10 Thrusters w/ Bar
STRENGTH/SKILL
Back Squat
Set 1 – 5*
Set 2 – 5 reps (normal)
Set 3 – 5*
Set 4 – 5
Set 5 – 5*
Set 6 – 5
* Sets 1, 3, and 5 will have a 5 second decent, 5 second pause and explode up. Weight will be done at the same weight all the way through
METCON
4 R.F.T.
400m run
15 Thrusters (95/65)
10 Burpees Over Bar
EXTRA WORK
Mid Hang Snatch – 6×2 @ 80%
Snatch Segmented Pulls – 6×3 @ 60-75%
*Snatch segmented pull: pause 1″ off floor, at knee and at hip.
CORE
Core Connection Assessment
60 Seconds of Hollow Body Hold
60 Seconds Arch Hold
10 Hollow-Arch Holds
30 Seconds of V-Situps (ME)
30 Seconds of Russian Twists
*Record
MOBILITY
2 Minute E/S Iliacus with KB
5 Minute Adductor
2 Minute E/S Hip Flexor