07.25.2016

Image: Josh running a 9k with a vest in 49:16! H#!! yes!!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 5, 3, and 1-rep functional max for the day.

Front Squat 5-5rm-3-3rm-1-1rm

Post rep records to comments.

“Cherry Pomegranate Returns”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Cleans (155/105lbs)
9 x Toes-2-Bar
12 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.