Tuesday, February 3, 2015

Deadlift
1 x 5, 1 x AMAP

Accessory work
KB swings

Warm up
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

Skill
Front squat and push press – focus on rack positions. Relate to thruster.

Prep
3x
10 cossacks
handstand holds

Workout
Varsity
15-12-9
thruster, 95/65
burpee
box jumps

JV
15-12-9
thruster, 55/45
burpee
box jumps

Novice
15-12-9
thruster, 35/25
burpee
box jumps

Beginner
12-9-6
thruster, 5-10 pound dumbells/pvc-15 pound bar
burpee
box jumps

Skill
handstand hold to handstand walk
wall walk up and hollow position

Mobility
T spine smash
pigeon