January 5, 2017

January 5, 2017

today's workout objective :

a) sustain moderate heart rate for elongated period of time.

b) flush day.

c) skill work with increased heart rate.


dynamic :

1 minute of pass thrus

+

4 minute clock :

a) samson stretch - length + back

b) plank x 15 secs

c) waiter's walk - length + back

d) handstand hold x 15 secs

+

1 minute of pass thrus


mobility :

a) shoulder smash w/lax

b) hamstring/quad smash with pvc

c) kb hip opening 


30 minute emom of :
a) assault bike - 25 secs hard
b) c2b/pullups x 5-10
c) row 125/100 meters
d) slam ball x 8-12 (power)
e) ski erg - 25 secs hard
f) handstand pushups x 1-10
g) box jumps/stepups x 40 secs
h) plank - 20-45 secs
i) battling rope - 25 secs
j) muscle ups x 1-4

notes :
-  slam ball should feel like weighted situp
- 2:1 hrpu for hspu.
- muscle up scaling = tough pullup rep 1:1

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