Friday 11.29.19

by Spearfishyoga

GROUP PREP:

3 Rounds

10 Slow Wall Squats

10 Ring Rows

10 Overhead Circles (hold a 5 lb plate overhead, making tight circles with arms directly overhead)

Then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

STRENGTH:

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

WOD:

“Steam Roller”

For Time:

25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 2 Deadlifts

25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 4 Deadlifts

25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 6 Deadlifts

25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 8 Deadlifts

25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 315/225

• This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh

• The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

MOBILITY:

Back Stretches: Reclined Twists 1 min each side, Puppy Stretch 1 min, Foam Roll low bike 1 min, Foam Roll Lats 1 min