GROUP WARMUP
2 sets -
:30 bike
5 push press -> push jerk
5 beat swings -> toe-to-bar
:20 frog stretch
METCON
For time:
30/25 Calorie Air bike
15 Shoulder-to-Overhead 65/45
30 Toes-to-bar or Sit-ups
15 Shoulder-to-Overhead 65/45
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as-needed rest between each set (between 60-90 seconds)
3 sets -
4 Myotatic Hex Bar deadlifts www.youtube.com/watch?v=b5MOh_yvpaM
5 High seated box jumps
100 Meter reverse sled pull
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex that provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols.
MOBILITY
3:00 box stretch
1:00 each side twisted cross
