05/16/2018

Encinitas – Group Class

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Warm-up

Run 200m

For Bench Press

4 Sampson Stretch

10 Push Up

10 Diamond Push Ups

10 KB Windmill each arm

Lacrosse Ball Smash to Traps and Chest

Shoulder Smash with Lacrosse Ball

Pec Stretch on Floor

https://www.youtube.com/watch?v=_PYKWMScpnE

For Squats

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

10 Russian Baby Makers

1 min each leg Pigeon or Couch Stretch

Strength

Max Back Squat make up Day

or

Bench Press

Set 1. x 5 reps @ 80-85%

Set 2. x 3 reps @ 85-90%

Set 3. x 2 reps @ 90%

Set 4. x 3 reps @ 85-90%

Set 5-6. x 8 reps @ 75-80%

Back Squat

Bench Press

Metcon

Record total rounds completed. If you need to rest a round or you finish your thrusters into the next minute. Just pick up again at the bottom of the next minute and continue working.

Metcon (AMRAP – Rounds)

20 min EMOM

5 Bupree Bar Hop + 5 Thrusters

Rx 95/65

Rx +115/80

Accessory work

3 Sets

10 Barbell Side Bend (each side)

10 Side Plank DB Rotations