80 air squats
30 slam ball, 30/20#
50 overhead lunges, 25/15kg
We are about to start a long cycle in still ring work, so the more you do this stretch, the better!
Let’s improve your shoulders’ range of motion. Specifically shoulder extension, important for dips, skin-the-cats, german hangs, and all overhead positions (snatch, jerk/push press/jerk, handstands), etc.
One way we can help this is by doing the sink stretch:
As seen in the video, a great place to do this is on our parallel bars. Standing in front of the bar, turn away and place your hands on top of the bar behind you. Once you are in that position, lock in your shoulders down and back, widening your chest, and elongating your neck! Hold that position in your upper body, split your legs, and lunge down to control the stretch through the front of your shoulders. You are sinking (get it?!) into the stretch.
Not only will you improve range-of-motion in your shoulders, but the surrounding and supporting tissues like the chest, biceps, biceps tendon, and more. Usually you’ll feel it in the area holding you back. Keep practicing to improve!
You can also use a racked barbell for this stretch, but make sure you are on the back side of the rack so that when you sink down you don’t pull the bar off the J-hooks!
establish a 1RM press
establish a 1RM push press
establish a 1RM jerk
This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.
The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.
In this video, Nick Massie of PaleoNick.com takes a brief break from rowing to share his recipe for fajita pie. Unfamiliar with fajita pie? Just think shepherd’s pie with a twist.
Massie’s fajita pie—made up of a special blend of meat and spices and a layer of caramelized sweet-potato mash—brings together the simplicity of Midwestern comfort food and the vibrant flavors of the Southwest. Seasonings, three different types of peppers and fresh garlic really “bring it to life,” he says.
Start by preheating the oven and getting the water ready to boil the potatoes. Once you’ve sautéed the spices, peppers and garlic and browned the ground turkey, you’ll be ready to drain and mash the sweets. Then it’s time to assemble the casserole.
Spread the turkey in the bottom of a casserole pan, smooth the mash over the top, bake or freeze and voilà—a delicious meal in the Zone!
Mini “FLIGHT SIMULATOR”
5-10-15-20-25-20-15-10-5 unbroken double unders for time
You must stop between sets and cannot skip singles in between sets. Scale to 2x single unders. If you’re up for the challenge then try the full version.
with a running clock perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible
Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump.
– work up (in singles) at 90%
– drop to 60% for hang power clean
HANG POWER CLEAN
– 1×10, 1×20
– 2:00 rest
– target 2.5kg increase/week
– work up to 50/35% of 1RM CJ
– do a ME set of strict pullups (target 8-12) immediately after presses
– if you do less than 8 or more than 12 the add resistance or assistance
– 1:30 rests between
– work up (in triples) to 80% of 1RM deadlift
– then drop 20kg and do 2×5
– target 5kg increase/week. 10kg if above 170kg
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.