Competition (Monday, 10/24/16)
2017 OPEN PREP
A. Mobility / Activation
10 Child’s Pose Rotation (Each Side)
10 Wall Pressing Dead Bug (Each Side)
*Video for dead bug shows how to position your hands/arms. Extend the legs to straight like we typically do in class.
6 min EMOM:
2 P. Clean, above knee + 1 Front Squat
*Across. Keep weights <65-70% of 1RM clean
30 Cal Air Bike
30 Wall Ball (20, 10’/14, 10′)
20 Cal Air Bike
20 Wall Ball
10 Cal Air Bike
10 Wall Ball
*Slow and controlled tempo on all three movements. Keep one straight line from knee to shoulder on natural leg ext’. Don’t attempt to go back nearly as far as the guy in the video. Stop ROM if midline is bending.