Friday, November 25

November 25, 2016

 

9 Stages of Mobility

9 Mins Mobility

-6 rounds on each station(20 on/10 off)
-Skills that don't require switching will be done 6 rounds straight.

1) ''Sink in between the shoulders''. Either on the wall or by using a box.

2) Roller foam = Lower back and Thoracic spine stretch.

3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

 

Front Squat (5 * 3 )

Warm up with empty bar or kettlebell.

Working sets at 85% of 1 Rep max.

Bear Complex (1 * 1 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Increase weight each set only if good form.

 

The Lincoln (Time)

3   Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75/45
30 Box Jumps, 24/20"
30 Push Press, 75/45
30 Push-ups
30 Hang power cleans, 75/45

 

Rx+ 30# wallball, 30/24" box jumps, HRPU, 95/65

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