THURSDAY 190725
615 Coach Gaela, 9, 10 & noon Coach Lisa
430, 530 & 630 Coach Katie

Deadlifts
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: max reps @ 85%

*In between each set complete 3 strict CHIN ups. Add weight here if you can

all 3’s
AMRAP 3:
6 Cal Assault Bike
6 Front Rack Lunges 95/65

1 min Rest After

AMRAP 3:
6 Pull-Ups
6 Front Squats 95/65

1 min Rest After

AMRAP 3:
6 Cal Assault Bike
6 Front Rack Lunges 95/65

1 min Rest After

AMRAP,3:
6 Pull-Ups
6 Front Squats 95/65

20 Min AMRAP
A. 20 min AMRAP
-200m Run
-20x Russian KB Swings [53/35#]
-20x Abmat Sit Ups

F: 15x Russian KBS + 15x Sit Ups
P: 53/35# or lighter
S: rKBS 70/53# + V-Up

LP60
2 Rounds of Max Reps in 2-Minutes with 1-Minute Rest

1: Dumbbell Thruster
2: Calories Rower
3: Man Maker
4: Wall Walks

RX: 15/17.5kg

Hip mobility Wk 1 of 6
Our hip joint includes the femur of the leg and a place on the lateral pelvis called the acetabulum (where head of femur slots into), it being a ball and socket joint can perform the following movements assisted by the following muscles (ill just list the basic ones):
Hip flexion (Hip bends) – Iliopsoas, Rectus Femoris, TFL (slightly), sartorius
Hip extension (Hip straightens) – Gluts (mainly lower fibres of max), Hamstrings (made up of biceps femoris, semitendinosis and semimembranosis) and strangely the adductor magnus
Hip ABDuction (leg moves out from midline) – Glut med and min, glut max superior fibres
Hip ADDuction (Leg moves towards midline) – adducor group – longus, brevis and magnus, pectinius, gracilis
Lateral or external rotation (knee cap rotates outwards) – lateral rotator group (ill list only 1 of the 6 – piriformis), Glut max upper fibres
Medial or internal rotation (knee cap rotates inwards) – adductor group, pectinius, TFL

Mobility:
1. Hamstring smash: 90 seconds each side
https://www.youtube.com/watch?v=yyTqbBFLPGw
2. Hip ER: 2 minutes each leg
https://www.youtube.com/watch?v=WqwylViJ5mY
3. Hamstring stretch banded: 90 seconds each side
https://www.youtube.com/watch?v=oUpXunCLjqY
4. Couch stretch: 2 minutes each side
https://www.youtube.com/watch?v=Fg-lwNBzVV8
5. Cossack squat
3 x 10 reps each way


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