Thursday May 17, 2018

Thursday May 17, 2018

-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.

Workout of the Day

Warm Up
500m Row (Easy/Moderate Pace)

10 Squat Therapy Squats
10 PVC Pass Throughs

250m Row (Hard Pace)
10 Slow PVC Front Squats
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

1 Min Down Dog w/ Foot Pedal
1 Min Front Rack Stretch

Skills & Drills
Squat Clean

Movement Prep
5 High Hang Squat Cleans
5 Hang Squat Cleans
5 Squat Cleans

Front Squat
Movement Prep
12 Front Squats
Reps 1-3: Neutral spine/arch & depth below parallel.
Reps 4-6: Weight in the heels and knees track toes.
Reps 7-9: Elbows actively driven up.
Reps 10-12: Hips back and down.

3 Sets
1 Squat Clean + 4 Front Squats building to workout weight

Workout Prep
10 Cal Row
5 Front Squats (wod weight)

10 Alternating Sets – 90s On/30s Off
Max Cal Row
Max Front Squats (75%BW)