Public Whiteboard

Components

Sumo Deadlift

Seated Box Jump

Metcon

Settings

Workout

20May2016

Warm-up

DeFranco's "Limber 11"

1) IT Bands Foam Roll (10-15 passes)
2) Adductors/Inner Thigh Foam Roll (10-15 passes)
3) Lacrosse Ball Glutes (0:30-2:00 min.)
4) Bent-knee Iron Cross (5-10 reps)
5) Rollover Into V-Sits (10 reps)
6) Rocking Frog Stretch (10 reps)
7) Fire Hydrant Circles (10 forward, 10 back)
8) Mountian Climbers (10 ea. leg)
9) Cossack Squats (5-10 ea. leg)
10) Seated Piriformis Stretch (20-30 sec ea. side)
11) Rear-Foot-Elevated Hip Flexor (5-10 reps, 3 sec. hold ea. side)

Strength & Skill

2:00-3:00 min- Glute Activation Drill
1) Speed Pull Sumo Deadlifts: 10 x 2 @75%, every 60s, reset on each rep.
2) Seated Box Jumps: 3 x 5. Rest 60s.

Sumo Deadlift (10 sets of 2 reps, every 60s )

**Reset grip on every rep
**Use 75-85% 1RM load weight

Seated Box Jump (3 sets of 5 reps)

To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.

**Rest 60s between sets

Metcon

Strategy:
Stay unbroken on HPC's, use BBJ's to control your breathing

Metcon (AMRAP - Rounds and Reps)

20May2016

AMRAP 8:

8x Hang Power Cleans (115/75#)
8x Burpee Box Jumps (24/20")
L3: (95/65#)
L2: (75/55#) (20/15")
L1: (65/35#)

Homework