Wednesday 170809

Hollow Rock Holds...YIKES!

Hollow Rock Holds…YIKES!

Dynamic Warm-Up – Mobility

Prepare  for…

Strength:
Build to a heavy hang power snatch + hang squat snatch + snatch

WOD:

10 RFT with a strict 10 min cap

15 wall balls

3 power snatch

Adv: 20/14    135/95

Rx: 16/12   115/80

**Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

Preferably before class today, at least the back squats, or in a separate session

A.  back squat, @32X1, 6,6,5,5,4 reps 2-3 min rest between sets. Quality of movement over quantity of weight

B.  alternate 3 sets, 60 sec rest between movements

B1. RNT split squat @20X1, 6-8 per leg

Dumbbells held at side

https://m.youtube.com/watch?v=RXnvj_M8aTA&feature=youtu.be

B2. neutral grip ring pull up, 4-6 reps @21X1

C. rotate for 3 sets, 60 sec rest

C1.  dumbbell single leg Romanian Deaflift  6-8 @2011

C2.  single arm DB press 6-8 reps @2112

D. 9 min continuous movement

50′ sled push, tough

10 renegade row (5 each arm) moderate weight

5 strict tow to bar. Dragon flags if not.

20 sec wall facing hand stand hold