Wednesday, June 5th
Warm-up
Warm-up
A. 3 sets
60 sec row or ski @mod pace
10 banded lat pull down behind neck, facing floor
10 jumping ring dips
60 sec row or ski @mod pace
10 banded lat pull down behind neck, facing floor
10 jumping ring dips
B. Mobility
B1. Tall kneeling shoulder extension
10 rep with 3 sec hold at top *pull hard at top*
B2. 5 excentric chin ups
*hold 3 sec at bottom*
Gymnastics
Ring Dips (5 x 3)
Metcon
Metcon (AMRAP – Reps)
E3MOM for 18 minutes
2 rounds
10 OHS @95/65
10 Burpees over bar
2 rounds
10 OHS @95/65
10 Burpees over bar
If you can complete 2 rounds under 2 minutes, add 2 reps for both exercises on every round:
RND 1 = 10/10
RND 2 = 12/12 etc
RND 1 = 10/10
RND 2 = 12/12 etc
There are 6 rounds. If you feel you’ve hit a rep scheme that will be challenging to hold, stop there
Comp
Rope Climb (10 x 1 1/2)
EMOM x 10
1 / 2 climb
1 full rope climbs
1 / 2 climb
1 full rope climbs
In the same minute
Accessory
Metcon (Weight)
5 sets
8 straight arm flys @ heavy
8 straight arm pull overs @ heavy
8 straight arm flys @ heavy
8 straight arm pull overs @ heavy
Straight arm pull overs:
Power endurance
Metcon (6 Rounds for reps)
E2MOM for 12 minutes
3 power clean @70% of your clean
6 jumping squat @30% of your back squat
3 power clean @70% of your clean
6 jumping squat @30% of your back squat
Core
Metcon
3 sets
5/5 Bird dog
5/5 Deadbug
5/5 Bird dog
5/5 Deadbug
Hold every reps for 3-5 seconds
Birddog:
Post chain
Metcon
3 rounds
Single DB Bench supported back extension
5/arm with bench under mid rib cage
5/arm with bench under rib cage
5/arm with bench at the hips
Single DB Bench supported back extension
5/arm with bench under mid rib cage
5/arm with bench under rib cage
5/arm with bench at the hips
This exercise is meant to be use to educate the motor units in your back to fully recruit and fire. Here is how to perform it:
1. Lie prone on a bench. The bench should end under your mid
rib cage.
2. Place a small weight in one hand.
3. Flex and extend the cantilevered portion of the spine (portion
of the spine that is hanging).
4. Move your body higher on the bench so it finish under the rib
cage.
5. Repeat step 2 and 3.
6. …
5 reps per hand holding the db.
1. Lie prone on a bench. The bench should end under your mid
rib cage.
2. Place a small weight in one hand.
3. Flex and extend the cantilevered portion of the spine (portion
of the spine that is hanging).
4. Move your body higher on the bench so it finish under the rib
cage.
5. Repeat step 2 and 3.
6. …
5 reps per hand holding the db.
3 reps weighted @ as heavy as you can