Longer Wednesday

Wednesday, June 13

Latest blog post regarding training sprinting athletes

WOD: 30 min amrap, 500m row/ski/1000m bike(concept 2 bike) , 5 p bar shoot thrus(dip + Push up, scaled no dip or push up) 7 back squats 185/135

Gymnastic Prep: 3 rounds NFT 10 pistols( scale accordingly) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 lateral lunges each leg

Descending work

Friday, January 26

WOD: 27-21-15-9 alternating db snatch 50/35(free hand must be away from body, db exchange must be eye height or lower) 9-7-5-3 Muscle up either bar or ring

Strength: 4 Rep DB Push Press

Accessory: 3xME Strict HSPU, if no strict perform 12 total negatives. 1xME kipping HSPU

Recovery: 1x100 banded pulls to chest while seated