WOD: Thursday, 10 November 2016
Foam Rolling & Basic 4 Stretching
5 minutes of rowing, jump rope or assault bike.
10x Bent knee iron cross
10x Rollover into V-sits
10x Rocking frog stretch
5x each side Lunge flow
10x Squat + Thoracic rotation
10x Cossack Squat into Pigeon
5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
Overhead Squat bottom hold
10 rounds, 15 Seconds of Work, followed by 30 seconds of rest
Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.
Smolov Jr. Strength Cycle Week 1
Back Squat 8×4 @ 80% Of 5RM
With a beeping clock: every 75 secs
Complete as many rounds as possible in 20 minutes of:
60/40 Kg. Push Jerks, 10 reps
Push Jerk 50/35 Kg, Paralette/Barbell side hops.
Push Jerk AHAP and jumping jacks.