Workout of the Day: Sunday, 1.19.14
Below: ask a friend to help you voodoo floss your shoulder today if you’re here for Open Gym! Here’s a little video that will show you how. A real quick word of caution: if you’ve EVER been told you have extremely MOBILE shoulders (aka, you can do some weird shoulder party tricks) you don’t need the voodoo, man. SORRY. :(
WORKOUT OF THE DAY:
The Mobility Focus for the day is: Preparing or Recovering from High Volume Pushing
A. Start with the First Rib Region by throwing a loaded barbell (95 is enough) into the rig and raising your arm as below through 20 repetitions on each side.
B. Work Shoulder Extension by completing the below on the same barbell. 2 minutes at least in this position is necessary.
C. Finally, if you are not in the station to complete the above you will be working on two things: Lat Stretching like the below with the band AND the palm up, OR lax balling your rhomboids (the chunky pieces around your shoulder blades).
Remember, every Sunday WOD will also include little 10-15 minute longer mobility prep pieces specific to certain conditions we think ALL of you could be spending a LOT more time on during the week. If any of the above feels like it really works for you, keep doing it throughout the week!
3 rounds at each movement before rotating.
:40s for Max Reps, :20s Rest
1. Row for Calories
2. Air Squats
4. Kettlebell Swings (53/35)
MOVEMENT PREP: 2 minutes of Hamstring on Lax Ball on Box
20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes – use the wall straddle version of this!
SKILL WORK #1: Rope Climb + 10 minutes of practice
SKILL WORK #2: Pistol Variants + 10 minutes of practice
3, 3-minute AMRAP of:
2 Rope Climbs
4 Pistols Per Leg
Rest 3 minutes in between the AMRAPs.
Below, some thoughts on one of our Open Gym recommended options for today.
OPEN GYM RECOMMENDATIONS:
ROWING: “Pond of Death” Row 30 minutes of 30 seconds ON (90%+ Sprint) and 30 seconds OFF.
AIRDYNE: AMRAP Cal in 10 minutes – the gold standard is 300!
WOD: Chest to Bar “Fran” 21-15-9 reps of: Thrusters (95/65), Chest to Bar Pull-ups