OH Squats & EMOM

Dynamic Movement Prep

Group Warm Up

Ham drill
Leg swings
Banded shoulder warm up
Strength
OH squats
5-5-5
3-3-3
1-1-1.
Emom. 10 minutes by feel 
Clean high pull + clean.
(1+1)
Wod 
For time
50 KB swings
Row 30 calories
40 power snatch  75/105
Row 30 calories
50 KB swings
Mad mobi 
Hamstring up n over
Pigeon
Press ups
Trigger point pecs

 

Strength = Back Squats

 

Dynamic warm up

Group warm up

 

Skill
30 strict toe 2 bar

 

Strength
Back squats
6-6-5-5-3-3
70%-75%-80%-85%-85% -90%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat

Wod
3 rounds for time
20 steps overhead lunges 95/65
20 abmat sit ups
20 hand release push ups

MAD MOBI
Pigeon
Press ups
Knee on the wall
Bully
Hamstring up n over

Weekend Info

WEEKEND INFO

Saturday

9:30am – SuperStrong Saturday!

This is a FREE Community Workut!

Sunday

10:30am – Skillz & Sprintz – Session 2 – Gymnastics Progression

Monday

7:00pm – Maximize Your Performance – Mobility Series #3 

with

Doctor of Physical Therapy Michael Tillman

Tillman Physical Therapy in Cedar Park

Dynamic movement prep

Group warm up

Strength
Front squats
3-3-3-3. 53×1 by feel

50 kip swings and variations for skill

Wod
5 rounds for time of
15 c2b pull ups
10 hang power cleans. 155/105

Mad mobi
Roll calves
Trigger point pecs
Shoulder bully
Knee on the wall
Hamstring up n over

Weekend News!

WEEKEND INFO

Saturday

9:30am – Come get your Strength Workout with SuperStrong!

This is a FREE Community Workout!

Sunday

10:30am – Skillz & Sprintz!!!

Dynamic movement prep

Group warm up

Barbell rollouts

Skill
Muscle up skill
5-7 minutes

Snatch complex
5 sets. By feel

1 Snatch lift off
1 Snatch pull
1 Snatch

Wod
21-15-9
Deadlifts 225/155
Barbell facing burpees
Toe 2 bar

MAD Mobi
Shoulder bully
Press up
Knee to chest
Hamstring up n over