Strength & Conditioning Indestri - January 15/17
Strength Work
We need to make sure we are taking care of the basics: pulling, pressing, squatting, rotation and jumping. these movements lead to all of our other movements. Sunday's are designed for that purpose. to build strength and then a short conditioning piece. If you have not tried this class out yet, remember it is 90 minutes and a lot of fun.Coach brit is on the schedule today, pay attention she is a wealth of knowledge.Stouty
Sunday January 15th 2017
Warm Up: 10 mins
Get your heart rate up and a sweat going.TRICEP+LAT-STRETCH 2:00/side2x:3/3 KB-WINDMILL Right/Left10 TOUCH-DOWNS15 PUSHUP10/10 ARM-SWINGS5 Barbell POWER-CLEANS (work on position)
Focus: 50 mins
Back Squat, Sh. Press, Bench Press1x3 @60%1x3 @ 67.5%3x8 @ 72.5% (finish sets - even if having to break them up).
Workout Of the Day: 12 Min
Alternating EMOM (Every Minute on the Minute) for 12:00 of:1st minute: 3 POWER-CLEANS Mod/Heavy2nd minute: 5 Strict CHINUPS w/minimum :03 pause( add weight or lengthen pause).Sub Power clean for heavy Kb Swing if skill set is not there yet. .
Cash Out: Recovery
Coach Led, 10 mins
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Check back each night at 8pm for the next days WOD
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