Recall Yoga is TONIGHT (thursday, 4-21 at 7pm , no Yoga Saturday.
Warmup/Tech Combined- Row Review and Clean Review.
Primary- Bench Press 3×8
Accessory- Lying Dumbell Tricep Extension 3×5 @ 2-1-2-1
Work- “Seal Drags” for time. 2 attempts.
Primary- Deadlift 3×8
Accessory- Snatch Grip Standing Barbell Shrug 3×5 @ 1-1-1-1 (Basically, this tempo just means “control the weight” as opposed to bounce or twitch like a maniac)
Work- AMRAP in 10 Minutes– 10 Cleans (power or full) @ 155/105, 30 Double unders (90 singles). I did this yesterday and got 4 full founds plus cleans BUT i jumped in fresh with no deadlift fatigue preceding it.
OPTIONAL ADDITIONAL WORK- For anyone who wants additional work, and/or is up for some more, The Master’s Qualifier Workouts just posted. Feel free to test drive these wods for me and if you do so, I;d love your feedback on how they went. They are as follows.
1) 1 Rep Max Deadlift. No time limit. As many attempts as possible.
2) AMRAP in 15. 55 Doubles, 15 c2bar pullups, 5 Hang Power Cleans at 155/105
3) 21-15-9 for time Row Calories/ Thrusters @ 95/65.
4) For Time- 55 Bar Facing Burpees, 34 OH Squats 2 95/65, 21 Ring Muscle Ups
Instructors: No need to prep people on these options. Please focus on the 10 Clean/30 Doubles WOD.
Shoulder Prehab- ESsENTIAL. We’ve been away from this too long. 2×20 Banded scapular retractions. 2×20 r & l resisted external rotation. 2 Minute demo video on our Facebook page.