Friday 1-13-17

Coach's thoughts on today:
With this workout some things come full circle. The hip extensions tie in both the Hollow Body from Monday, understanding how to use your abs at parallel and not hyperextend your low back, and the Arch Body Hold from Wednesday and how to extend the spine while hinging (like a deadlift and squat). Finally we tie in the proper ab tension in a push-up (The Hollow).

gymnast pushup.jpg

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Skill:20min

Work in some air squats on the back end of these hip extension just to tie it all together.

  • GHD Hip Extension

Metcon:10min

  • Metcon (AMRAP - Reps)

10min AMRAP
120m run
max Push-ups