-Dynamic Warm-up (0-3 mins),
-Shoulder Mobility (3-5 mins) of 15 PVC Pipe Pass-throughs, 10x forward and backward Windmills, 90 degree Peck Stretch (on wall), Child’s Pose

Activation (5-10 mins):
-Conduct 5 Goblet squats. On 5th rep, hold for 20 seconds. Do this twice. Then,
-Row for 250m

-Complete 3 sets, 5 reps each of Back squat (60%, 65%, 70%)
-Snatch Pull: 2 sets, 5 reps (80%) and 3 reps (85%)

WOD: Complete 4 rounds of
-5 Strict C2B Pull-ups
-10 Ring Dips
-15 Front Squats (135/95#)
-20 Jerks (135/95#)
-25 Calorie Row

Cool Down and Active Therapy (Optional)
-10 min easy recover bike followed by 2mins each: Banded Shoulder Distraction, Couch stretch, Half Front Split, and Down Dog
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Coach Shinda’s Conditioning and Core (optional):
-3x 10 min Jacabs Ladder conducted at 80% of ME
-3x 25 rep GHD Sit-ups @ 100% of ME (rest 2 min between each set)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s