8/21/20 - Friday

8/21/20 - Friday

Aug 20

Written By Arnold Chua

Tier 1, 2, 3 and Competitor

Home Warmup:

:30 of High Knees

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:30 of Butt Kickers

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jumping Jacks

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

Regular Programming:

A) Pause OH Squat 5x3

*3 second pause in the bottom

**Can't OH Squat? Do Front Squats

B) 3 Rounds For Time:

200m Mixed Carry (Front Rack + Farmer's)

25 KB Swings

15 HSPU or Pushups

*Can use mix of DB and KB for carry if needed

T1- You pick the weights

T2 and T3- 53/35

Competitor- 70/53 Farmer's and Swings, 53/35 OH

Home Version:

A) Pause OH Squat 5x3

*3 second pause in the bottom

**Can't OH Squat? Do Front Squats

B) 3 Rounds For Time:

200m Mixed Carry (Front Rack + Farmer's)

25 KB Swings

15 HSPU or Pushups

*Can use mix of DB and KB for carry if needed

**No DB/KB? Do Odd Object Carry and Jumping Squats

Outdoor Class:

A) Pause OH Squat 5x3

*3 second pause in the bottom

**Can't OH Squat? Do Front Squats

B) 3 Rounds For Time:

200m Mixed Carry (Front Rack + Farmer's)

25 KB Swings

15 Pushups

*Can use mix of DB and KB for carry if needed

T1- You pick the weights

T2 and T3- 53/35

Competitor- 70/53 Farmer's and Swings, 53/35 OH

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)