Thursday October 18 2018

 

 

 

Warm up    

Suggestion… pick one you want to work on this week

  1. dowel shoulder work 
  2. banded shoulder work 
  3. peanut release of forearms and lats 

Review from 2 weeks ago

Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position

first thing …engage lats while doing hollow rocks

Part 1  3 rds First thing …    If still having problems on rig go back to the floor with hollow rocks.

1.hollow rock hold 30 sec / 10-20 sec scaled

2. super man hold 30 sec 10-20 sec scaled

Take it to the rig

Part 2 In shoulder retraction 3rds

Part 3  3 rds of 3

5 Shoulder retraction ….. close and open your shoulder …wrap all fingers around the bar and thumb in front

5 lat pull downs with a band from a high position….. Tall peeps go on knees

Part 4

Practise you beat swing now that you know the body position

Practise strict pull ups

PUSH UP AND WALK PROGRESSIONS  Part 1

  1. 10-35 lb weight stand and hold weight above head with a tucked in pelvis 30 sec, holding position from the picture 
  2. 10 presses into  downward dog
  3. 20 sec  straight arm lifts in prone position, tuck pelvis in
  4. 5 rolling compressions wide leg sit ups, goal keep heels down
  5. 10 seated straight leg lifts…. goal to get hands close to feet.   point toes and stay tight
  6. 10 seated wide straight leg lifts… keep hand in the centre
  7. options 1, walk up wall keeping everything tight like in move 1.

PART 2

  1. Option 2, face away from wall and hold everything tight, KEEP FEET OFF WALL FOR 10 SECONDS
  2. TRY to walk towards wall by placing your hands a foot away and walk to wall.
  3. SHOULDER taps same side facing wall and then facing away from wall
  4. turn on wall
  5. single arm balance on wall
  6. try walking

Metcon (AMRAP – Reps)

Every minute, on the minute, for 12minutes:

Minute 1 – Row 200/150 Meters (male/female) or run

Minute 2 – bear crawl with small cone on your back 2x

Minute 3 – 10 side to side slam balls