FRIDAY PM:
- :05 front lever work
- Dynamic flexibility
- Core anti-lateral extension – 2 rounds
o 5 Turkish Get-up – 15# DB (each side)
o 5 suitcase deadlift – 95# BB (each side)
o 45 sec side plank (each side)
- 4 x 1 snatch + 2 OH squat
- 3 x 5 low box squat with red bands – explosive – 225#
- 5 x 5 back squat – 225 on BB + looped 25# KB for all sets
- 10-->1
o 135# hang clean (even #s only)
o Ring dip
o Ring HLR
o Pendlay row – 135# loaded
o Stability ball bridge
TUESDAY AM:
- 200 jumprope/dynamic flexibility
- 4 rounds
o Bench press with 2 red bands each side
§ 1 x 10 (135# load)
§ 3 x 8 (185, 175, 165 – 9 reps on last set)
o 25 stability ball jackknife x 4
o Pulling work
§ 1 x 4 second pull-ups with HLR at top x 10
§ 3 x 10 cable row (165#)
- 4 rounds
o 15 BW Bulgarian split squat (each leg)
- 2 rounds shoulder work (AP WOD!)
o 8 x Jobe complex (8# DBs) – abduction, flexion, bicep curl-to-press, int./ext. rotation, elbow flexion w/ scapular elevation, 45* flexion with int. rotation
o 20 x scapular retraction w/ cables set to 20# resistance
*Finish with 400m gasser row.
*Finish with 400m gasser row.
SOD and QOD:
"They race in circles like they raisin' a gerbil; I race in a circle like I'm raisin' a horse. I'm racing a Porsche while they racing in place; they race in a cage, I race on a course."
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