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Components

Diane

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Workout

The Cell Gym 03.30.18

Warm-up

200M Run
Walking Quad Stretch
Soldier Kicks (straight leg to opposite hand)
Side Lunges (pivoting on lead foot)
Walking Samson Stretch
Walking Cradle Stretch
Walking Spidermans
Walkouts

Side Shuffle (facing in)
Side Shuffle (facing out)
Skip for Height
Skip for Length
Butt Kickers
High Knees

grab barbells and finish with the Barbell Warmup (empty barbell):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Metcon (No Measure)

Handstand push-ups are equal parts technique, strength, and positioning. Spending some time opening up our wrists and shoulders to assist with positioning on the wall.

Wrist Stretch – 1:00
From hands and knees, have athletes face fingertips towards their body. With whole hand on the ground and elbows locked, lean back to feel stretch.

Child’s Pose – 1:00
From hands and knees, have athletes sit back onto their lower legs and reach arms as far in front as possible. Drop head and chest towards the floor using the fingertips to wiggle forwards into a deeper stretch.

Wrist Stretch – 1:00
Similar to the first stretch, this time with fingertips facing away from the body. With elbows locked, rock body weight back and forth over the hands.

Skills

Handstand Pushup
DB Strict Press
Deadlift

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Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

If the weight on our barbell is appropriate, this will most likely turn into a HSPU/Press workout. In breaking these repetitions apart, be patient in the first round of 21’s. Imagine we are doing 45 repetitions for time, and visualize how you would start that effort. This puts athletes in a good place to break up the first set appropriately, as it is commonly the set of 15’s that athletes slow dramatically on.

As a very basic recommendation, below would be a suggestion for an athlete who has 21 kipping HSPU unbroken:
Round 1: 8-7-6
Round 2: 6-5-4
Round 3: 4-3-2

Whiteboard:

Friday, March 30, 2018

Male Clients