March 21 2013
Competitive group Mobillity/Prep Review how your body feels after yesterday’s WB-DU workout Banded hip openers Foam roll hips Smash triceps lacrosse ball neck/traps Muscle up practice Conditioning 10 minute AMRAP 5 ring dips 10 Heavy russian swings 20 DU Level 1 and Fundamentals Strength 4 sets Dead lifts x 4-6 One arm DB Row x 8-10 Plank hold x 45 seconds Conditioning 10 minute AMRAP 10 ring rows 10 KB swings 10 step ups
March 20 2013
All levels Mobility Lacrosse ball traps, upper back Banded rack position Banded lat pulls Skills 15 minutes Review your level sheets Practice scapular contractions and kipping pull ups Conditioning For time 50-30-20 wall balls 20/14 DU Stability Accumulate 2 minutes of weighted plank
March 19 2013
Competitor group Snatch 1-1-1-1-1-1-1 All levels Skills/strength 4 sets 10-15 heavy KB swings (Russian) 8-10 Push press 10 Hollow rocks Conditioning For time 1000 m row 50 KB snatches (25 each arm) 30 T2B
March 18 2013
All levels Strength 3-3-3-3-3 Back Squats Conditioning For time 100 pull ups 100 push ups 100 sit ups 100 air squats 2 person teams, only one person working at a time, break up reps as needed Review Dec. 15th results