April 10, 2019

9
Apr

April 10, 2019

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 Rx 135/95; Masters55+ 95/65
30 Toes-to-bar
15 Shoulder-to-Overhead Rx 135/95; Masters55+ 95/65

ALTERNATE METCON
For time:
25 Calorie Air bike
20 Push press
30 abmat situps
20 Push press

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 which 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

CharityWOD
Need a partner for CharityWOD? Send an email to [email protected] and we will find you one. You can review all the details of the event here: https://verostrength.com/charitywod-may-11/