Warmup:

10 Cal Ski Erg

10 Twisting Push Ups

30 sec downward dog hold

10 Spider-Man Lunge w/twist

20 Calf stretches in downward dog

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, put bar on back and perform 5 elbow rotations per arm

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 18Jan

Video courtesy of Catalyst Athletics. We finish up Re-Test week with one more visit back to the 5X5 week with Push Press.  By now, your body should be dialed in to keeping the core braced, the feet planted as to drive through those heels as you dip and drive UP to get that back moving.  Make sure to squeeze the but to prevent a re-bend of the knees once you extend.  Remember, goal is heavier weights today than what was used on 18Jan.

WOD:

In 4 Min, Complete:

400M Run

Max Cals Ski Erg

 

Rest 1 Min

 

Repeat for a total of 4 Rounds

Score = Total Cals on Ski Erg

Video courtesy of Invictus Fitness. Some good efficiency tips for the Ski Erg. So, not looking to sprint the 400M runs today, but want to have the pace be fast so you get a good amount of time to knock out cals on the ski erg.  Goal should be 1.5-2 Min per round for the ski erg.

Scaling Options:

Run -> 500M row or ¾ Mile, Echo Bike

Ski Erg -> Banded Ski Erg – see video below, courtesy of KIS Fitness

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Banded shoulder external rotation Stretch – 1 Min per side

Video courtesy of Barbell Shrugged