08/03/2015

08/03/2015

dynamic :
5 minute clock
a) run 100 meters
b) pushups x 8
c) situps x 8

mobility :
a) couch stretch
b) banded hip distraction

 

technique week

the air squat :
- shoulder width stance
- hips descend back and down
- hips descend lower than knees
- lumbar curve maintained
- heels down
- knees in line with toes
- complete at full hip and knee extension

 

the thruster :
- shoulder width stance
- bar rests on front rack
- hand just outside of shoulders
- full grip on bar
- elbows in front of bar
- hips descend back and down
- hips descend lower than knees
- lumbar curve maintained
- knees in line with toes
- elbows stay off knees
- hips and knees extend rapidly, then press
- heels down until hips and legs extend

 

the wall ball :
- shoulder width stance
- hold ball at chest
- hips descend back and down
- hips descend lower than knees
- lumbar curve maintained
- knees in line with toes
- elbows stay off knees
- hips and legs extend rapidly, then throw the ball to the target
- heels down until hips and legs extend
- catch the ball and smoothly descend into the next rep

 

wod (workout of day)
death by air squat/wall ball/thruster

complete one perfect rep on start of first minute. add 2 reps each minute until you can no longer perfect the number of perfect reps called for in the minute.

rep scheme = 1,3,5,7,9,11,13,15,17,19,21,23, etc.

beginners = air squat or wall ball
members = wall or thruster


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