THURSDAY 5-14-15

Warm-up

15min

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI

1. Knee Push 10-20ea [work toward straight arm]
2. Knee Push hold 30s ea
3. Sky Reach 10-20ea [add straight arm as ROM improves]
4. Sky Reach hold 30s ea
5. Buddha Prayer 10-20 [extend ROM as possible]
6. Squat Bows 10-20 [extend ROM as possible]
7. Squat Bow hold 30s
8. Shake it out.

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

Weightlifting

10min                                                 (3)
A--Build to heavy (Form: 5 / C&I: 3)

10min

B--
Form 3x3 80%
Cons 3x5 80%
Int: 3x3 90%

Intensity Pull from the floor, Everyone else can use the rack

  • A: Thruster 

  • B: Thruster (Above)

Metcon

Form: Metcon (Time)

3 rounds

400m run
40 Sit-ups

Con: Metcon (Time)

6 rounds

200m run
12 K2E

Int: Metcon (Time)

6 rounds

200m run
8 Bar Skin the Cats