Monday, September 14, 2015

PREP:
3x
10-meter square bear crawl
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of the squat

STRENGTH:
Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5-7 alphas-0086-X3

CONDITIONING:
“Hazel”
1200-meter run
63 kettlebell swings, 24kg/16kg
36 pull-ups DSC_0137-XL

DSC_0043-L Two measures:
Time
Number of breaks

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch

HOMEWORK:
Advanced
2x
35-50 short bridge or hip raises
35-50 sit-ups

Intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 sit-ups

Photo Credit: