MOBILITY
Banded Triceps Stretch – 1:00/side
1. Frog Stretch -1:00
3. Bottom Squat Hold – 1:00
ACTIVATION
3 Rounds for Quality:
1:00 Row
30′ Duck Walk
30′ Bear Crawl
10 Down Dog to Push-up
1 pausing oh squat 10 sec (increasing )
WOD
“Grimace”
21-15-9:
Overhead Squats (95 / 65 lb)
Toes to Bar
Directly into…
15-12-9
Thrusters (95 / 65 lb)
CTB Pull-Ups
Strength Stamina
5 Rounds:
5 Deadlifts (75%) of 1RM Deadlift
5 Bench Press (75%) of 1RM Bench Press- or
FLOOR PRESS
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
