Monday 9/25/17
Warm-Up
1. Side Plank Rotations x 20/side
2. Quadruped Y Hold; 15sec hold/side x 8 (4/side) reps alternating
*Maintain straight midline. No over arching, tight abs!
3. Scap Push-ups x 15 reps
4. Prone T’s from bench w/ partner 20 reps
*Every 5th rep partner spreads scaps apart for 5sec
5. Prone W’s w/ pinky’s towards ceiling w/ partner 20 reps
*Every 5th rep partner spreads scaps apart for 5sec
6. Side lying Internal Rotations x 30 reps
*hold 2.5-5lb plate
A1. Strict Shoulder Press; 5 reps x 4 sets, rest 45sec
A2. Theraband Squats @5521; 5 reps x 4 sets, rest 45
A3. Toes to Bar; 10 reps x 4 sets, rest 45sec
*Use this as a skill session and try to establish good rhythm
B. “Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups