Warm Up
Wednesday Aug 5
Warm-up:
2 Rounds:
0:30 Sampson Stretch
0:30 Straight Leg Reach
0:30 Pigeon Stretch
—repeat on other leg—
2 Rounds:
10 Toe Touches
10 Air Squats
10 Alternating Lunges
Focus Adapted
Focus:
Upper
Db Dead lift
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg
Superset with 14-12-10-8-6 jumping lunges
Lower
Db Dead lift
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg
Superset with 14-12-10-8-6 Air squats
Seated
Db Dead lift ( use a band around chest to help sit up)
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg
Superset with 14-12-10-8-6 Db rows
WOD:
Upper
21-15-12-9-6-3
Barbell Sumo Deadlift (Heavy)
12-10-8-6-4-2
Over Under 24″
for the over under set 2 boxes with PVC on top
hop over crawl under
Lower
21-15-12-9-6-3
Dumbbell Deadlift (Mid)
12-10-8-6-4-2
Over Under 16″
for the over under set 2 boxes with PVC on top
hop over crawl under
seated
21-15-12-9-6-3
Dumbbell Deadlift (Heavy)
12-10-8-6-4-2
Med ball lateral throws off wall (L/R)