Deadlift Protocol

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THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Saturday – 9:30am – Free Community  Workout at Cedar Park

Tuesday Workout

Skill

Handstand Walk Practice
5 minutes practice
 

Deadlift Protocol

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20

 

Wod

AMRAP – 11 Minutes
20 double unders
10 burpees
 

Madmobi

Trigger point pecs
roll calves
roll IT band
Hamstring up n over
lat stretch

Thanksgiving Week

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THANKSGIVING WEEK

 

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout

Saturday – 9:30am – Free Community  Workout

 

Monday, November 20, 2017
Skill
HANDSTAND HOLD
 
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
 
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
 
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
 
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups