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  Mountain Climber Complex Shoulder activation (bands) Air squats and feet together squats Hollow & arches & scap p-up Kettlebell deadlifts and swings Burgener Warm-up   Strength Development: Split Jerks off Rack   5 sets @ 2 minutes   4 Split Jerks/Set   Stimulus: Technique ·     Strong drive off shoulders ·     Fast arms and feet…

  2 minutes bike/row/erg Shoulder Activation (dowel) HS holds, pulses and lowers With barbell :- ·      Good mornings ·      Deadlift stages     Strength Development: Pendlay Rows/Hanging Hurdles   10 Minute EMOM   1st Min: Pendlay Rows 2nd Min: 4 Hanging Hurdles   Stimulus: · Braced core · Engaged Lats./shoulders   WOD   7 Rounds…

  Mountain Climber Complex Shoulder activation (bands) Air squats and feet together squats Burgener Warm-up   Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Snatch ·  1 Hang Squat Snatch ·  1 Overhead Squat   Stimulus: ·     Add weight each set   WOD   For Time:  …

  Dynamic warm-up (up/back – high kicks, etc.) Shoulder activation :- windmill complex Air squats & hip activation thoracic twists Calf pumps   Strength Development: Strict Pull-ups/Ring Dips   10 Minute EMOM   1st Min: Strict Pull-ups 2nd Min: Ring Dips   Stimulus: · Braced core · Drive with arms   WOD   For Time:…

  Open Gym 7&3

    200 metre run Shoulder activation (bands) ·     O/T’s ·     Good mornings Air squats Push up complex Warm-up all movements     Hero Wod   “Palmer”   P.C. Keith Palmer London Metro Police   Died 22/03/2017 London   For Time   Buy-In: 800 Meter Run   Then: 5 Rounds of:   ·     10 Pull-ups…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Burgener Warm-up – with a barbell   Strength Development: Barbell Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·  1 Squat Clean ·  1 Hang Squat Clean ·  1 Thruster Stimulus: ·     Add weight each set   WOD   “Chunky Monkey” – modified By…

  Mountain Climber Complex Shoulder activation (bands) Air squats and feet together squats Hollow & arches & scap p-up Kettlebell deadlifts and swings     Strength Development: Pistols   6 Minute EMOM   3 Each leg/Minute   Stimulus: ·     Depth ·     Strong drive out off bottom ·     Breathing   WOD   6 Rounds For Time…

  Dynamic warm-up (up/back – high kicks, etc.) Shoulder activation :- ·     windmill complex Air squats & hip activation A/squats with thoracic twists Fire hydrants Box steps   Strength Development: Back Squats   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight  – start 50% Stimulus: ·…

  2 minutes bike/row/erg Calf pumps Shoulder Activation (dowel) HS holds, pulses and lowers With barbell :- ·      Good mornings ·      Deadlift stages       Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight – start 50% Stimulus: · Controlled lowers…