Thursday 01/12/16
A. Barbell rolling
-upper back
-gastrocnemius
-gluteus
-quadriceps
B. Hip mobility
-lying hip rotation
-pigeon
-couch mobilisation
-hip flexor stretch to hamstring stretch (lunge position)
C. Shoulder mobility
-outer shoulder box stretch
-triceps box stretch
-rotator cuff 90′ rotation
-on the floor face down: -arms next to the hips, push up (palms down)
-arms open at shoulder level, push up (palms down)
– arms next to ears, push up (palms down)
D. Thoracic spine mobility
-thoracic spine rotation
-kneeling back bend
-shoulder bridge or bridge
E. SKILL WORK – PULL UPS
-negative pull ups – 1 every 30 secs (10 sets)
– arch/hollow swing – 10 swings every 30secs (5 sets)
-kipping pull ups
F. WOD
Descending ladder for TIME
10,9,8…..2,1
-pull ups
-push ups