Friday 170505

Jake L.  

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
For time:
30 Ascents 15-ft. rope climb

SCALED OPTION
20 RDS OF
1 rope get-ups
1 rope knee-ups
1 rope stands
1 rope sled pull 70% body weight on mats not green

*  Use Scale movement accordingly to maintain good mechanics through progression of movement as needed.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
Back Squat 4×4 @70-80%
No oly’s, belt, or sleeves. Clean up your movement. No need to pause in the bottom but stay in control on the way down and be aggressive on the way up.

2. Met-Con
Alternating EMOM 20 Minutes:
1. 15/12 Calorie Row
2. 10 Front Squats 185/125lbs
3. 15/10 Calorie Assault Bike
4. 10 Handstand Push Ups
Perform one movement each minute. 5 rounds of each movement total. Go as hard as you can on the machines to get the work done as quick as possible and then prepare yourself to either pick up the bar or get right to the handstand pushups on the start of the next minute.
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3. Accessory
Neutral Grip Dumbbell Strict Press:
20 Second Hold at the top
Straight into Max Set of dumbbell strict press Use 50% of your 1RM Barbell Strict Press (each dummbell should be 25% of your 1RM) As you see the hold makes the press very tough.
The purpose here is to show you how challenging it is to keep a tight midline, neutral spine, and powerful pressing position but to reward you for being able to do so.