THURSDAY’S MENU

Apr 30

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You might not be able to get out and about now, but you can certainly start planning some adventures for the future.  Check out this cool short movie about Beau Miles paddling 4000km around the bottom of Africa.

WORKOUT OF THE DAY

WARM-UP
2 rounds of:
30sec Deep Squat
30sec Side Plank each side
-then-
3 rounds of:
10 SL Leg Raises each side
10 Lizard Rotations each side
CONDITIONING
Cycling Loads
4 sets of:

10 RDLs

10 Muscle Cleans (5 each arm)
5 Front Squats/Goblet Squats
10 Push Press (5 each arm)
* Perform with KB, DB of BB.  Rest between sets, but no longer than 1 min.
Posterior Chain
4 sets of:
10 Hamstring Bridges with feet elevated (3sec hold at top of movement)
20 Split Squats each leg (no weight)
Intervals
4 rounds of:
20 KBS
20 Air Squats
5 Burpees
*1 minute rest between rounds
ACCESSORY WORK
3 sets of:
10 Cuban Press
5 SL RDL each leg (no weight)

BARBELL CLASS

WARM-UP
2 rounds of:
30 sec Side Plank each side
30sec Deep squat
10 Arrested superman
-then-
2 rounds 
10 Front Squats
10 Good Mornings
10 Bentover Rows
STRENGTH
10 min EMOM 
1 Power Clean + 2 Front Squats
-then-
5 min EMOM
3 Drop jerks (light)
-then-
Every 1:30 for 5 sets:
Push Jerk + Split Jerk
-then- 
Hang Clean Pulls
5 sets, either building or maintaining
x 3 reps if you are building 
x 5 reps if you are maintaining
-then choose one Accessory movement-
3 sets of:
8 Press in Split Positions
or
3 sets of:
8 Bentover Rows

About AB

Crossfit Coach

Posted on April 30, 2020, in WOD and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on THURSDAY’S MENU.

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