17 April 2016

Article: What Makes Muscles Grow

Warm-up
Run around Bldg

Squatty, Squatty, Squat, Squat ...
2-3 rounds, with Empty Bar / PVC:
10 OHS
10 Front Squat
10 Back Squat

Mobility
Arch of Foot Smash (ball)
Side Hip S&F (ball)
T-Spine Smash (balls)
Shoulder Flex & Ext

Metcon
4+2+2+2+2 (Snatch Warm-up)
With empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS
2-3 rounds

Alternate between A&B ...
A: Metcon (5 Rounds for weight)
Alternating EMOM 10:
5-4-3-2-1
Hang Squat Snatch (95/65#)

B: Metcon (5 Rounds for reps)
Alternating EMOM 10:
5-4-3-2-1
Muscle-Up (pull-up & dip)

then
4 RFT:
12 OHS (95/65#)
12 Tire Flips
12 KBS (70/53#)