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Thursday, October 10, 2019

  Thurs 10/10/19
Mobility: Psoas Smash/Hamstring and Glute Roll Out
Strength/Skill: 3 sets not for time of-

Copenhagen Adductor Exercise x :20 hold per
side (side plank with top leg on bench - YouTube
it if no one is here to show you - the longer
your lever, the harder this will be so adjust
where your leg is sitting on the bench to
challenge yourself

1-Leg Bench Hip Lifts x 8 each with :05 holds
(Put heel on bench and opp. leg straight up
in the air. Focus on pushing down through
the bench and feeling your hamstring. Knee
should not get straighter as you push up.)

Lateral Band Walks with band around ankles
x 12 steps each way (Focus on staying low
and pushing the knee of the trail leg straight.
The finish position should look like you're doing
a lateral lunge without squatting all the way
down. Then pick up the trail leg and step in
to hip width apart, do not drag the back foot)
Met-Con: Midline

3 Rounds not for time

15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
Additional
Optional
Accessory
Work:
Close Grip Alt Pull-ups: 2x10 (5 each side
of the bar, switch hand position each set, no
weight)
SB Backward Side Throw: 2x10 each
(throw against concrete wall, not plywood)
Seated Box Jump: 2x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 8 sets at 65% of
max avg. watts
.