Wednesday, September 14, 2016
[youtube]https://www.youtube.com/watch?v=JYaWA7_GesA[/youtube]
Check out this weeks WOD Demo with the Paradiso’s!
Prehab
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
Strength
Front Squat Clusters:
3(3-3-3) @ 75% with 20 second hold
Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of two. Do this two times with 2 minutes rest in between sets.
-Then –
Strict Press
3X8 @75%
Rest 2 minutes between efforts
Conditioning
5 Rounds for time:
Run 200 meters
6 Deadlifts
12 Box Jumps
Notes: L1: 95/65, or Suitcase 12/8kg, 12/8”
L2: 135/95, 20/12”
Rx: 225/155, 24/20”
Rx+: 275/185, 30/24”
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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