Curious about this weeks programming? Then go read Coach Mark’s blog post for some insight!
A. Warm-Up:
– Dynamic Stretching
– 800m row
B. MWOD:
Lying Banded Hamstring Stretch –
Wrap a band around a vertical pole on the pullup rack. Lay on your back with one leg up in the air, the other flat on the ground. Wrap the band around the one in the air towards your hip and pull your foot towards your head using your hands, another band, or a towel. Alternate between resisting the pressure and relaxation for a minute. Do for a total of 2 minutes each leg.
C. WOD:
– Accumulate 5min in the push-up plank position
Back Squat –
5-5-5-5-5
(After each set drop and do 20 AB Mat sit-ups, then rest no more than 2 minutes between sets.
)
Expectations/Goals –
Warm up well starting with the bar and work up to a weight you can squat with near perfect form for five sets (of 5 reps) across. Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift. Breathe at the top of the lift only. Keep a good lumbar curve and your weight on the heels.
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