12.15.12 Recovery, Grip

Workout
Throw MBs (various)
Then:
3×5 Wall Squats 
KB Headcutters, 7 reps each @ 30#, 40#, 50#, 60#
3×8 Off-Box Squats @ 16-24″
Then:
Snatch + Windmill Combo
5x Snatch + 5x Windmill, switch arms
2 sets light
2 sets heavier
Then:
10x DB Biceps Curl +
10x DB Hi-Pull +
10x DB Bent-Over Rows +
10x (5 each) Renegade Rows +
30s Dead Hang
Rest 3 minutes
4 sets
Then:
100x BB Grip Roll-ups @ 45#
Every time the BB is put down do 15m Heavy Rope Pull/Sprint @ > 100#
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The goal of recovery workouts is to slow the pace and tackle a few movements we don’t do on the regular. The Windmill is one such movement.