6.28.16

Hip Opening Sequence- https://www.youtube.com/watch?v=4nf-BWJF_p4

Ankle CAR’s- https://www.youtube.com/watch?v=zxej8Vbn4VI

Narrow Grip OHS w/ bar- 3 x 5-10 ****these look good last week.  I think the mobility is just as much or more in your hips than your ankles.

+

A. Back Rack Kossack Squats- 4 x 8/leg, rest 30 sec b/w legs **focus on stretch at the bottom: bar

B. Natural Knee Extensions (band assistance if needed)- 2 x 5-6, rest as needed

C1. Lateral Crossover Step Ups, 4 x 8/leg, rest 60 sec **holding DB’s by side **The step up looked good but I want you to continue across the box by stepping down behind you on the other side, hope that makes sense.:15,15, 20, 20 and yes understood the proper way to do them

C2. Wide Grip Lat Pull Down to Chest, 4 x 12, rest 60 sec **2 sec pause at chest: 60, 50, 50, 50

D1. Goblet Squat w/ DB @ 15X1, 3 x 8, rest 60 sec: 35

D2. Diamond Push Ups, 3 x 10-15, rest 90 sec: 10, 12, 10

+

For time: 16:50

3 rounds

Row 500m

14 DB Snatches, 35# Alternating

10 Goblet Squat Jumps, 35#

Rest 90 sec