6a – Olympic Lifting
7a – WOD
8a — Striking WOD
8a – Open Gym (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
Dead-Lift – Work up to a Heavy 1RM
5 RFT, 12 min cap
9 DL 225/155
**This is essentially Diane. How does your time compare in this format compared to a normal 21-15-9?
C. Above and Beyond:
4-5 sets for quality max reps. Rest as needed between sets.
15/10 calorie bike
Toes to bar
Purpose: challenge the T2B under cardiovascular stress. How many can you do? How long does it take? Play with straight leg vs. bent leg, if desired. How does this compare to your normal max rep? Use your breath to find a rhythm on the T2B as best you can under heavy breathing.
D: 4 sets, rotating
D1: 20-30 sec top of dip hold. Elbows locked, hands turned out, press down into the rings.
D2: Lateral pistol switches, 10 reps each leg.
Sit in the bottom of a squat. One leg extends laterally, sweep it across the ground until it is in front of you, then bring it back to the squat and switch legs. Hold onto an upright if needed. If possible, keep the foot off the ground instead of dragging it.
D3: For quality/rehab/stability
Bottoms up KB press, 6-8 reps each side, alternating.
D4: Double KB front rack duck walk, 50′
Notice that his knees track forward over straight feet, and that the feet and knees don’t turn out or rotate much. We don’t want to rotate the knee too much.