THURSDAY
Dynamic (lunges and spidermans),
Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats Shoulder activations (dowel) Burgener warm up Think technique: Empty bar – deadlift: 5 x through with a hold at each position |
Strength Development Deadlifts
5 – 4 – 3 – 2 – 1 @ 2 minutes/set
Aiming for: · Engaged lats/shoulders · Pushing the floor away
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WOD
14 Minute E2MOM
7 Rounds
1 Curtis-P Complex
· 1 Power Clean · 1 forward front racked lunge step each leg · 1 shoulder-to-Overhead
Aim for: · Good front rack position – Elbows forward to prevent bar dipping · Maintain a good cycle speed in all movements. · Short recovery between rounds |