5 November 2016

Never when you are going to need that Core Strength ...

Never when you are going to need that Core Strength ...

Article: Protein-Packed Chia Seed Pudding Recipes

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Med Ball Clean - Technique Progression
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean
*** 5 reps of each

Mobility
Pec & Shoulder S&F (ball)
Glute S&F (ball)
Couch Stretch

Metcon
Teams of 2,
30-40-50:
Push-Up
Med Ball Clean (20/14#)
Ball Slam (30/20#)
Farmer's Carry (70/53#)
- 300-400-500'

Switch with partner every 30 seconds ...
Active Rest options: plank, bar hang, wall-sit (thighs parallel to floor / knees at 90 deg ...)

Personal Goal Work