Thursday, August 4, 2016

Testing Week Continues…..

Testing that deadlift….

Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Coach chooses warm up
Warm up technique for strength work

20 minutes to find:

1RM Turkish Get-Up

Notes: Use a KB or DB, once you have surpassed our larger KB move to a barbell for a challenge.

“Isabel” or “Heavy Isabel”

30 Snatches for Time

Notes: L1: Alternating DB snatches 15/10 (60 reps total)
L2: 55/35
Rx: 135/95
Rx+ “Isabel” 185/135 or at 225 like Rich Froning: wod demo

Cool Down

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings