20200518

Quick Fitness Center Update:  The Combat PT Tent is now open M-F 0500-2100.  The Tent will stay closed on the weekends until further notice.  Also, still no organized classes yet.  Fingers crossed for some time in June.  The main Fitness Center is open 0500-2100 through the week, with access to registered CAC cards from 2100-0500.  Also, the gym is still only open for ACTIVE DUTY personnel.  Again, we are slowly getting closer and closer to normal, so as things change, we will keep you updated.

 

Warmup:

7 Min AMRAP:

20 Jumping Jacks

15 Light KB Deadlifts

10 Light KB Russian Swings

5 Goblet Squats

10 Iron Crosses

Then…

10 Bow to Bends

10 Squat to Stands

10 thoracic High Fives

Barbell Warmup:

With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean.  If you don’t have a bar, use light DBs

 

S/S/S:

Deadlift:

12 Minutes to work up to a Heavy Single

Video courtesy of Mobility WOD.  Good archived video of Kelly Starrett discussing proper load order in the Deadlift.  Take the first 12 minutes today and just work on building to a heavy Deadlift Single.  If you don’t get close to your 1RM, not a big deal.  It has been a while since we have gone heavy, so just want to remind the muscles what it feels like to get some heavy weight on them.  If you are able to build in weight, start with a couple of sets of 5 reps, up the weight and do a couple of sets at 3 reps, then one set at 2 (climbing again), then spend the rest of the time doing singles, adding weight each time.  If limited on weight, pick a rep scheme that is challenging and maintain that rep count every set.

WOD:

AMRAP 15:

30 American KB Swings (53/35)

15 Hang Power Cleans (95/65)

30 Goblet Squats (53/35)

15 Front Squats (95/65)

This one will test your grip and your legs.  Things to remember: use the hips more than the arms in the KB Swings, Use a hook grip on the hang Power Cleans to save your grip, keep the KB glued to your body and keep the torso upright in Goblet Squats, and keep the elbows high in the front rack during Front Squats.

 

Scaling Options:

KB weight -> 35/25-> as needed

Bar weight -> 75/55 -> as needed, or use DBs

 

Cool Down:

Forearm roll out with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness

 

Back roll to V-sit x 10 (slow and controlled)

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