Hot Stuff
Heart to heart here people, fix your shoulder issues. If you are a common offender of the 3 rules of the overhead: active shoulders, rib cage down/ass in and load over the rear, you are on a path to trouble. If a coach cues you once in a while you’re doing a good job but if you hear constant cues overhead, slow down and get it fixed. The shoulder is an amazing thing and allows our bodies to to awesome things but when mistreated it doesn’t take much to have those amazing shoulders tell you to pound sand. Don’t make your shoulders sass you and they won’t, as long as you don’t sass them first.
Have a sass free Thursday!
1.) Hot Stuff
5 rounds
1 Rope Climb
10 Box Overs 24/20″
1 Rope Climb
15 GHD Sit-ups
1 Rope Climb
20 Air Squat
2.) Shoulder mobility lecture and lab
Extra credit:
1.) Complex of Power Clean + Power Jerk: 2 x 1 75% (of PC), 4 x 1 80%
2.) Power Snatch – 2 x 2 75%, 4 x 1 80%
3.) Clean Pull – 2 x 2 95% (of clean) , 2 x 2 100%
4.) Tabata
Hollow Rock
Superman
Note: 8 rounds of 20 sec work 10 sec rest, complete hollow rock first then entire 8 rounds of superman
5.) 5 minutes ME Assault Bike cal
Note: the goal is to hold mph, watts or whatever you use to keep your pace, at a slightly uncomfortable pace for 5 minutes, record cals
Rest 3 minutes
then Ass Bike 45 seconds chill pace followed by 15 seconds of black out sprint until total cals accumulated in part 1 is reached
You must login above to log your score
