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Katie getting her swings in!

Be sure to do your ten minutes of pre-class dynamic flexibility work.  

 

1.  15-10-5 of muscle snatches w/ empty barbell and x 2 L-sit (i.e., 30 seconds, 20 sec, 10 sec).

 

2. Technique review: the overhead squat. Should you overhead squat? Takes the Hands-overhead Wall Squat Test! Three positions of the overhead squat. “Five in the hole.”

 

3. "St. Valentine's Petard"

  • Overhead squat 4-6-8-4-6-8-4-6-8
  • Rope climbs 1-1-1-1-1-1-1-1-1
  • Glute ham raise or hip extension 2-3-4-2-3-4-2-3-4

Sequence is 4 OHS, 1 rope climb, 2 GHR, 6 OHS, 1 rope climb, 3GHR, etc.

Teams of three. Rotate through stations at your own pace. Score is total poundage of overhead squats. This workout is not for time.

LIII: OHS @ 70% 1RM, legless rope climbs, GHR

LII: OHS or front squat @ 60%, standard climb, GHR or hip extension

LI: OHS or front squat, plank climb, barbell good mornings

Have fun!