160309 Wednesday – “The BIG Juicy”

After the 16.3 Open Announcement stick around for Trevor’s Mobility Clinic on Thursday March 10th 6:00 – 7:00pm.
Dr. Trevor Bachmeyer, founder of SmashWerx online ART & mobility recovery system, will help your body recover faster from your last workout and prepare for your next workout.
You’re going to be doing work and learning:
  • Hip tension release techniques to improve range of motion for squat movements
  • Shoulder mobility & stability drills for better overhead positions.
  • Wrist & ankle flexibility skills to reduce stress & pain
  • Back strengthening & tension release exercises
Come spend an hour with Dr. Trevor and get your mob on!
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Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “The BIG Juicy

14 minute AMRAP (as many rounds as possible)

Row (Performance: 1100m / Athletic: 1000* / Health: 900m)

then max rounds with the remaining time:

10 kipping pull-up

1 round trip bear crawl 30 feet (60 total)

3 round trips 30 foot Bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbell or kb); equivalent to 180ft total

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: Hit the row pretty hard so that the first round or two are tough, but don’t trash yourself so you can’t perform the rest of the movements well. Avoid ‘sprinting’ to the finish of the row (the last 200m should be the same pace as the rest of the row). Your grip will be taxed from the pull-ups and bumper plate farmer carries so be careful on the kipping pull-ups. Break these up into small sets and make sure you use hand protection and/or your hands are maintained (shaved callouses). If you think you might start to rip, do ring rows BEFORE you do! You may even want to do 5 pull-ups and 5 ring rows per round if you feel that this is likely to tear your hands.

Optional ‘Cash Out’: none

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