SELF-MYOFASCIAL RELEASE: Lax Ball to Rear Delt, 1 minute each side.
MOBILITY: Take a band and stretch wherever feels tight: try overhead, the pec stretch, etc., 5 minutes.
DYNAMIC WARM-UP: 3 Rounds of: 5 Cat Camels, 5 Bird-dogs, 5 Spiderman Steps each Leg, 5 Bulgarian Goat Bag Swings, and a few power strokes on the erg (sharing is caring…).
SKILL WORK: Snatch Grip Deadlift to Snatch Pull.
POWER: 2 Snatch Grip Deadlift followed by 2 Snatch Pull, use 85% of best snatch or 85% of best overhead squat, 5 sets (again, focus is on bar speed upon approach to the “pockets” position and keeping the bar path vertical. Be sure to share a bar to have a partner see if you are leaning back to extend or jumping “tall” to extend.)
METCON: Time Trial, Row 1k.
ON RAMP, at 630pm, with Erin.
Skill Work: Kettlebell Swing
Metcon: AMRAP in 15 minutes of: Run the Short Loop, 10 Kettlebell Swings
GYMNASTICS, at 730pm with Sammy.
Not every day maybe, but from time to time…training SHOULD give you this much joy.[youtube=http://www.youtube.com/watch?v=26bCVCEXEmU]
Kinesthetic Awareness: one-armed handstand
Metcon: 10-9-8-7-6-5-4-3-2-1 reps for time:
Handstand thigh slaps (each side)
Rolling pistols (each side)