5/4/17

Metcon
Big Swing
2 rounds or 20 minutes.
400m run.
50 walking lunges (weighted option).
400m run.
50 heavy Russian swings.
*AMRAP HSPU with the balance of time.
*Sub wall walks for HSPU.
Accessory
SHOULDER BULLETPROOFING
3 Supersets:
15 Rotator Retractions 2.5lbs,5lbs
20 Plate Front Raises
25 Banded Pull-Aparts
Rest as needed between sets.
Mobility Option
Active Recovery #3
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
8 Kettlebell Swings (53/35)
12 Scorpions
Then…
1 x 30 second Samson Stretch each side
Then…
500 Meter Light Row,
followed by two rounds of:
6 Slow Pushups
8 Pvc Overhead Squats
10 Sit-ups
Then BB Complex 2 times(1min rest btn sets)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then…
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Roll Lats
Banded Shoulder Stretch
Prayer Stretch – 2:00 Total
Couch Stretch – 2:00 each side
Quad Rollout

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s