Tuesday 20140923 Open Class

Posted: September 22, 2014 by ladygrape01 in Uncategorized

photo-2

Coach Salt at Team RWB Mid West Regional CF. Camp. Coached by Graham Holmberg, 2010 CF Games Champion.

.

S/S/S:

High Back Back Squat

3x 70%

3x 80%

3+ x 90%

2 second Pause Sets 5x 2 @ 70%

No back rounding or ass shooting in the air.  HBBS, so assume the position as you would in a clean or snatch.

.

WOD:

5 Rounds for Max Distance
– 1 Min Walking Lunge w/ KB in any position (1.5/1.0)
– 1 Min Suitcase Carry with KB

#Grit.  Dig in and hold on, but keep good posture.  If backs are rounded, stop.

Scaling Options:

Adjust KB weight appropriately

.

Xtra:

Reverse Hypers

4x 15

Find manageable weight, keep form strict

DO THESE!  Weak posterior chain? Then do Reverse Hypers!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s