2 Feb 2017



Warm Up: 10 mins
3 sets Superfriend tspine opener
10 Bow and arrow (per side)
10 Wall slides (focus on torso position on wall, set spine to neutral through whole mvmt)
10 dowel shoulder pass thrus
2 lengths Overhead dowel duck walk
10 per side bottoms up kb press (half kneeling)

REVIEW:  20 MINS
Front Squat  – focus on start position and knees, tight core through descent and drive up, high elbows, chest up
Press (put the two together for Thruster)  Neutral spine, active shoulders with lat engagement, lockout
Push Jerk – focus on upright torso during dip, neutral spine, corkscrew knees, receive position with butt back (no knees forward!), finish position lockout
Overhead Squat – Focus on lat engagement & active shoulders, chest up, armpits out
Sumo Deadlift High Pull Focus on close bar path, explosive hip drive
Burpee

AIRFORCE  Compare to April 25, 2016
For time: *NOTE:  this workout starts with burpees*

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Rx2:  75/55
Rx3:  Less weight



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