"5 Minutes"(3.4.2011)

Marcia in the finish position on the deadlift. Nice job keeping shoulders retracted back and full hip extension!


I. Dynamic Mobility Warm-Up:
Mono-Warm-Up x 3:00 Minutes
Front Rack Position Stretch(Bands)
Front Rack Position Mob(PVC and Box)
Shoulder Lacrosse Ball Work(90 seconds each shoulder)
Hip Work(Load and Tension)
*Core Temperature Circuit Training*
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deck Power Clean, 3-3-3
*Compare to August 10th, 2010.*
B. “5 Minutes to Complete”
1st: 5 Minutes to Complete of:
50 Thrusters
2nd: 5 Minutes to Complete of:
50 Pull-Ups
*Remaining Time after you complete your 50 Thrusters is your rest time. If you do not complete all 50 reps, then move onto pull-ups.*
*Level 1*
Thrusters @ 75/45 and 35 reps of each
*Level 2*
Thrusters @ 85/55 and 40 reps of each
*Level 3*
Thrusters @ 95/65 and 50 reps of each
III. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1)(Deload Week):
40% x 5 reps
50% x 5 reps
60% 5 reps
B. Sprint Row x 2 sets x 750 m- 5 second Deviation
C. Gymnastics Skill WOD- No Time Component
3 x 20 Toes to Bar and 3 x 10 Handstand Push-Ups(Scale Up to 45 lbs plates- No Kipping)
Post Weights Used and Time to Complete to Comments.