Bad Lumbar and Good Lumbar
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups
Followed by…
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
"DOUBLED OVER"
With a Running Clock…
On the 0:00, “Doubled Over” Part #1
AMRAP 8:
10 Toes to Bar
30 Double-Unders
Rest 4:00
On the 12:00, “Doubled Over” Part #2
AMRAP 8:
Wallballs (20/14) – Females to a 9′ Target
*Every break on the wallball, complete 15 abmat sit-ups.
On Part #1, we are looking for consistency with the toes to bar. Last Wednesday, we had a chance to practice managing 10 repetitions when coupled with burpees. Using that experience, we want to move in with a refined game plan on how to break these sets apart.
On Part #2, we are looking for large sets (to minimize the amount of sit-ups we are completing), but we are also looking for consistent sets. Say for example your max wallballs were to fall around the 40-50 repetition mark. Holding onto sets of 15-20 repetitions will be challenging, but doable. We want to get outside our comfort zone here with large sets, when fatigued. Consider a “break” on the wallball when you stop moving. We don’t want to stand with the ball or lean against it on the wall.
Part #1 is scored by rounds + repetitions, and Part #2 is scored by total wallballs.
BODY ARMOR
3 Sets, not for time:
100 Meter Double KB Front Rack Carry (Video)
20 Close Grip Dumbbell Floor Presses (Video)
30 Low Banded Rows (Video)
On both the Front Rack Carry and the DB Presses, choose a light to moderate load that allows for each set to be completed unbroken. On the band, the theme stays the same as well. We are looking for an unbroken set here with a rigid midline (avoid swinging of the back to build momentum).