Tuesday, October 8th, 2019


Published October 7, 2019


3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

:30 Thread the Needle L/R (video)

:30 Pigeon L/R

:30 Downward dog

x 1

 

10 hanging scap retractions

8 Downward dog push ups

10 Squat to Stand

50 DU or 100 Singles

x 2

 

then:

 

A. 0:00 – 15:00 – 15 minute EMOTM:
1 – 40 seconds Ski/Bike/Row/Run
2 – 8-15 Knees-to-knees or Toes-to-bar
3 – 10 Double Dumbbell Upright Rows
Pick reps, weights, etc. that you can maintain for all 5 cycles.

B. 16:00 – 28:00 – Every 2:00 x 6 sets:
3 x Set Dead Deadlifts + 10-15 Abmat Sit-ups or V-Ups + 20 second Front Plank or Hollow Hold
Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep.

C.  28:00 – 40:00 – Every 3:00 x 4 sets:
15 Kettlebell Swings + 400m Run
Pick a swing weight that is difficult but that you can perform unbroken.

Extra Work:
1) Sumo Stance Good Morning: 4 sets of 12
Rest 90-120 seconds between sets. Focus on position over loading.

2) Band Pull-Aparts: 100 reps
Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

 


Leave a Comment: