August 14 2017

August 14 2017

Included in Warm-Up:
EMOM 8:
1) Bulgarian Split Squat x 6 @ 32X1 (weak side)
2) Midline Work
3) Bulgarian Split Squat x 6 @ 32X1 (strong side)
4) Midline Work
*midline work examples: barbell roll outs x 6-8 / planks x 30-40 sec / side planks / alternating side planks / plank plate slides / FLR on rings / knees to elbow FLRs / GHD sit ups

SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Back Squat:
Work up to a tough 5, Then,
2 x 5 @ 90% of the tough 5

WOD:
3 Rounds:
10 Squat Cleans
400m Run
Rx: (115/75)
RxA: (155/105)