Thursday 7-28-16

Warm-up:15min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk
--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

  • 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.

Strength:20min

B. Squat A1/Kosack A2

  • Form: Back Squat (3x8)

  • C/I: Back Squat (3x5)

  • A2: Goblet Kosack Squat (3x8e)

Form, these do not need to be weighted and you may even hold on to a bench/box to facilitate ROM

Metcon:20min

  • Form: Metcon (Time)

4RFT
400m run
10 OHS

  • Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#