11/22/2009
Sunday 077
Warm-up: Begin with shoulder and hip mobility drills. 10 squats, pull-ups, push-ups, sit-ups and revisit the shoulders and lower body with a solid stretch.
WOD: Heavy thruster 115#and weighted pull-ups - no weight� No time limit: 10, 9, 8 to 1 repetitions of each.
Strength: Weighted dips 5 x 5-25#
Endurance: Rest
Coach�s comments: Strength day, equipment needed � Oly bar, weight and a strap for your waist. Moving through the WOD should take you 30 � 40 minutes of solid work. Shoot for 90 � 155 lbs for the thrusters and 25 � 55 lbs for the pull-ups. Work through entire ranges of motion at both the bottom of the movements and top. Check out these two hip mobility drills (Mountain Athlete) (SEALfit). Take your time and really loosen up your core. Work both the right and left sides. Hydrate, stretch and roll out.