TUESDAY
200m row/run/ride/erg
Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. shoulder activations (dowel) Scap pull ups & lat pull backs into straight leg raises and toes to bar Burgener warmup (barbell)
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Strength Development Pausing Front Squats
5 Sets of 5 (2 sec pause) @ 2 minutes/set 50% 1RM Back Squat
Aiming for: · Engaged core · Strong rack position · Strong Leg drive
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WOD
3 Rounds For Time: 19 Minute CAP
“This looks interesting?”
· 25 Snatches (RX 50/35 Kg) · 20 Back-racked barbell forward lunge steps · 15 Burpees over-the-Bar · 400-meter Run
Aim for: · Strong drive/pulls with the snatches · Braced core for the lunges · Good pace for the run. |