Friday April 15, 2022

Warmup

1:30 Bike/Row

10/Arm SA DB OH Press

10 DB Deadlift

5/Arm SA DB Thrusters

10 (each way) Banded Diagonal Pull Aparts https://www.youtube.com/watch?v=jUiBVko-454

10 (each way) Banded Pallof Press

10 Banded Hollow Body Pull Downs https://www.youtube.com/watch?v=SWOpzRpUNLI

Mobility

Thread the Needle :30/Side

Hamstring Rack Stretch :30/Side

Skill/Strength

Deadlift

1x1 at 70% of training max

1x1 at 77.5%

4x3 at 82.5%

1xAMRAP at 82.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

20 toes to bar

25 thrusters

60/45 cal row or bike

25 thrusters

20 toes to bar

F:  light db thrusters; v-ups or situps instead of toes to bar

P1:  75/55

P2:  45/35; hanging knee raises

C:  95/65 or more