Saturday 11-19-16

Coach's thought on today:

Waiters walks are a great move to develop overhead strength, stability, and even some flexibility. Of course we would like those to be heavy, but it would be better to go a little lighter and not have to put it down, then to go so heavy that you have to put it down multiple times. It's all about time under tension here. The baseline, as a benchmark is actually a really good workout. It will test you mentally much more than physically in terms of having a pace that allows for speed without going out too hard and bonking. It also tests you mentally in that there isn't any one element that is overly taxing so finding a way to go fast and still unbroken on everything is key to a good time.

Warm-up:15min

  • 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
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Strength

  • Waiters Walk (5x100m)

Metcon

  • Baseline (Time)

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups