Monday April 11, 2022

Warmup

1:30 Bike/Row

Walking RDL (Down)  https://www.youtube.com/watch?v=btiIk1xq0VQ

10 Squat to Stand

Lunge w/ Reach (Back)

5 Inchworms

Walking Knee Pulls (Down)  https://www.youtube.com/watch?v=YJpv8fbALcw

10 Squat Jumps

Spider-Mans (Back) https://www.youtube.com/watch?v=WtvAwdAsbI8

10 Duck Walks

 

Mobility

Wall Hinge Stretch 1:00

Wall Slides x 10

 

Skill/Strength

Back Squat

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.

 

Then, spend a few minutes warming up to your working weight for deadlifts.

 

WOD

9 deadlifts

35 box jumps

9 deadlifts

35 pullups

9 deadlifts

35 burpees over the bar

9 deadlifts

35 wallballs

9 deadlifts

 

F:  kb sdhp instead of deadlifts; ring rows instead of pullups

P1:  185/125

P2:  135/95

C:  225/155; chest to bar pullups

Jacque Hagen