Saturday 12-31-16

Coach's thoughts on today:

Not a ton of volume in the strength work so that shouldn't tire you out too much for Jackie. This benchmark is so so deceptive, because it isn't heavy, it really isn't high volume either, but it is ruthless.

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength:20min

  • A: Halting Clean Deadlift (3x5)

pause atbreak from floor/below the knee/top of 1st pull

  • B: Good Mornings (3x12)

Metcon

  • Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups