Happy Cinco De Mayo!
Welcome to Deload Week! We will be focusing on breaking down some of our form for efficiency to ensure we understand WHERE our body is through our movements and how to CONTROL the way we move when moving.
Strength / Skill
Hang Power Clean
*Land low in catch - deliberately pull under the bar into partial squat, pause in catch position under control, then stand
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
2 x 1 @ 80%
Standing One Arm DB Bent Rows
*Coaches choice on weight. Should not be heavy and should allow for complete control and proper muscle contraction. Focus on lat activation across body and remaining tight in core throughout movement.*
5 x 6 per/arm
Rest 3 minutes, then;
WOD
5 Rounds:
3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)
"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan
Welcome to Deload Week! We will be focusing on breaking down some of our form for efficiency to ensure we understand WHERE our body is through our movements and how to CONTROL the way we move when moving.
Strength / Skill
Hang Power Clean
*Land low in catch - deliberately pull under the bar into partial squat, pause in catch position under control, then stand
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
2 x 1 @ 80%
Standing One Arm DB Bent Rows
*Coaches choice on weight. Should not be heavy and should allow for complete control and proper muscle contraction. Focus on lat activation across body and remaining tight in core throughout movement.*
5 x 6 per/arm
Rest 3 minutes, then;
WOD
5 Rounds:
3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)
"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan
