Mobility, Activation and Warm-Up
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
and then …
Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack
and then …
Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Back Squat Progressions
In 20 minutes, build to a 5-RM Back Squat
“30-20-10”
For time:
30-20-10
Wall Ball Shots
Pull-Ups
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/14 lbs to 9′ target
Rest for 5 minutes, and then …
For time:
30-20-10
Alternating DB Snatch
Box Jump-Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Ups Okay
Grip Strength Accessory Work
One set of:
Sandbag Carry x 300 meters
MAW done
Back squats: built from 60 kg to a new PR of 77 kg (+2 kg). Could have gone heavier but could feel a cold in my body this morning and heart rate went up so stayed there.
Conditioning: total 17:52 incl rest
1. 7:00. To summarize, messy!
2. 5:52. Both movements UB but slow.
Accessory done
MAWU
BACK SQUATS X 5 = 135/225/275/315/335/345
WOD 1= 6:57 (WB/PU)
REST 5
WOD 2 = 7:23 (DBS/BJO)
No squat, yesterday weightlifting invictus a lot of squat ?♂️?
Wod 1…4.50
Rsat 5 min
Wod 2 6.58
Wod 3
10×20 cal row
1 min rest
18min.
Tomorrow assault Bike and burpees activ rest day
This week no rest next Friday I have a competition
B. Squat jump
I prefer worked snatch tecnique
Metcon Rx
Wb/pu 6.03
5 rest
Dbs/bjo 7.29