15 May 2019

Dan getting ultimate.jpg

Warm-up

Hips:3 Rounds:
16 Flexor Push-Pulls (8/side - alternating)
6 Toe Up + 6 Toe Down Adductor Slides
(or 12 Kossack Squats)
10 Reverse Deficit Lunge (moderate wt)
8/side Single-Leg Good-Mornings (bar)

Mobility

1:00/side:
Calf S&F (KB / roller / ball / bar)
Quad Smash (bar / roller)
Glute Smash (ball / roller)
Spinal Twist
Couch Stretch

Weightlifting

Back Squat (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1

Metcon (3 Rounds for weight)

Back Squat
i. 5-5
ii. 3-3-3
iii. 1-1-1-1score heaviest loads for completed sets

Gymnastics

*** Bonus ***
up to 20:00 L-sit / Tuck Hold practice
accumulate at least 2:00
- floor
- parallettes
- rings

L-Sit (Max Time Holding Position ...)

L-sit Hold (Max Time Holding Position ...)

- Maintain the "L" position while supporting with hands on parallettes, rings, floor, rope etc.
- enter seconds for reps ...