Blog Search

TUESDAY 11.27.18

By: 0

before class:
3 rounds not for time:
300 meter row
15 empty bar or pvc overhead squats
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
banded ankle distraction
+
hanging push throughs or gymnastic shoulder series (open shoulders)
+
3- 5 sets
5-7 reps empty bar ohs
3-5 no push-up burpees
+
build to working load on ohs

A.) 3 Tempo Overhead Squats, pick load

Every 3 mins for 15 mins.
tempo- 3313
weight is building!

B.) 2 rounds for time of:
25 Burpees
50 Overhead Squats, 45/35 lbs
time cap strict 10 mins

Cool Down) 5 rounds not for time of:
5 L Sit Pull-ups
20 Eccentric Single Leg Squats, pick load

*Eccentric is only the way down!