"Adding 5 Pounds Again"
Daily Programming
Warm Up (50-40-30-20-10):
- Jump Rope
- Plank Shoulder Tap
Then...
- 20 Push Press Wall Balls
* 1/4 squat instead of full squat *
* Still throwing the ball *
Performance
Strength (10 Min):
- 2 Strict Press + 4 Push Press
* Take 10 minutes to find your heaviest set *
* Try adding 5 pounds from last week *
Met-Con (3 Rounds For Time):
"Helen"
- 400m Run
- 21 American KB Swings (53/35)
- 12 Pull Ups
Fitness
Strength (10 Min):
- 2 DB Strict Press + 4 DB Push Press
* Take 10 minutes to find your heaviest weight *
Met-Con (3 Rounds For Time):
"Scaled Helen"
- 400m Row
- 21 Russian KB Swings (35/25)
- 12 Ring Rows
Cash Out (200 Reps):
- Leg Climbs
- Hollow Body Hold (Seconds)
- Straight Leg Sit Up
- Russian Twist (Over & Back is 1)
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Capsule Stretch
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (50-40-30-20-10):
- Jump Rope
- Plank Shoulder Tap
Met-Con (3 Rounds For Time):
"Scaled Helen"
- 400m Run
- 21 Russian KB Swings (35/25)
- 12 Ring Rows
Cash Out (200 Reps):
- Leg Climbs
- Hollow Body Hold (Seconds)
- Straight Leg Sit Up
- Glute Bridge
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Capsule Stretch
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Cobra
- Childs Pose
- Foam Roll