Workout of the Day: Tuesday, 4.15.14

If you have a sticky Overhead Squat, then come in early and start mobilizing!
The video below is classic  KStar.
Simple and effective.

Above, Ross is fully focused on form.


SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side
Movement Prep: 2 rounds, Banded Low Trap Pull Down, 10 reps – Push up w/ Plus, 10 reps – Lying T’s, 10 reps
Activation:  Sotts Press (add weight where needed) 3×5 Form must be perfect  Scale – FMS seated snatch grip press

Sotts Press is new for most people.  Do not be shy to start with PVC.

Strength: OHS 8×3 – Take the weight from the rack, and work up with a coach. Excluding warm up, do not exceed 8 sets.
Conditioning:  Outside – Death by 10m – With a continuously running clock do one 10m sprint the first minute, two 10m sprints (ie. down and back) the second minute, three 10m sprints (down back down) the third minute… continuing as long as you are able.



Movement Prep: Lax Ball Shoulders (2 min), Lat stretch (1 min/side), German Hang (1 min), 3 rounds: 3 wall walk ups, 10 hollow rocks, 10 candlestick rolls

Skill #1: Strict Muscle up

Skill #2: Strict HSPU

Strength:  12 min EMOM

-even minutes: 5 strict pull ups (add weight with coach’s discretion)

-odd minutes: 3-5 strict HSPU

*A deficit may be added to HSPU for increased difficulty.  The scale for HSPU will be hand stand negatives or push ups.


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