Daily Archives: 04/11/2017

Wednesday 4.12.17

Mobility/Stability Warm-up – Synergy Chiropractic
Need foam roller, lacrosse ball, and light green band
1. Adductor Roll w/Ball smash: 30 sec roll, 30 sec smash per side
2. Wall squat stretch: 1-2 min total.
3. Lateral lunge w/banded overhead reach: 10 reps per side
4. Squat hold w/ Belly Breathing: Hold it for support to you can achieve below 90 degrees in squat, hold at bottom and EMPHASIZE braced core (no extension or flexion in lumbar spine and be tight!) and then belly breath. Hold for 10 seconds at a time, repeat 3-5 sets.

Core Conditioning Warm-up.
A1. Side Plank with light Bottoms-up kb-hold – 4x 20 Seconds each side
Note – Side plank position, belly breath.
A2. Banded Glute Bridge Reps – 4x 20 Seconds
Note – Contract the glutes as you pause at the top of each rep.
https://www.youtube.com/watch?v=EuNega_w810

Conditioning.
In teams of 3-4, For time:
800m Back-wards sled pull, average of teams Body Weight
400m Overhead plate carry, 45#
200 Plate Ground-to-Overhead, 45/25 – 25/15
100 DB Thrusters, 55/35 – 45/25 – 35/20
50 Cal Row
*Athletes may work at the same time, on different exercises, in any order to complete the reps, however, athletes cannot be performing the same movement at the same time. For example, Athlete #1 cannot perform reps on GTO, while Athlete #2 is performing reps on GTO. You may work in pairs on the same movement, one athlete will be resting, while the other athlete is working.
*25 min cap

Weakness Work.
None.

Plate Ground-to-Overhead:
YouTube Preview Image

Competitor
*Week 2 – Day 3*

Mobility/Stability Warm-up – Synergy Chiropractic
Need foam roller, lacrosse ball, and light green band
1. Adductor Roll w/Ball smash: 30 sec roll, 30 sec smash per side
2. Wall squat stretch: 1-2 min total.
3. Lateral lunge w/banded overhead reach: 10 reps per side
4. Squat hold w/ Belly Breathing: Hold it for support to you can achieve below 90 degrees in squat, hold at bottom and EMPHASIZE braced core (no extension or flexion in lumbar spine and be tight!) and then belly breath. Hold for 10 seconds at a time, repeat 3-5 sets.

Core Conditioning Warm-up.
A1. Side Plank with light Bottoms-up-kb-hold – 4x 20 Seconds each side
Note – Side plank position, belly breath.
A2. Banded Glute Bridge Reps – 4x 20 Seconds
Note – Contract the glutes as you pause at the top of each rep.
https://www.youtube.com/watch?v=EuNega_w810

Conditioning.
In teams of 3-4, For time:
800m Back-wards sled pull, average of teams BW added to sled
400m Overhead plate carry, 45#
200 Plate Ground-to-Overhead, 45/25
100 DB Thrusters, 55/35
50 Cal Row
*Athletes may work at the same time, on different exercises, in any order to complete the reps, however, athletes cannot be performing the same movement at the same time. For example, Athlete #1 cannot perform reps on GTO, while Athlete #2 is performing reps on GTO. You may work in pairs on the same movement, one athlete will be resting, while the other athlete is working.
*25 min cap

Grip Strength.
4 sets for total time:
Max Hang from Rings w/lacrosse balls in each hand
immediately into max farmer’s KB hold, 70/53
Rest 2 min

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