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THURSDAY 180405

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Dislocates

Group…

Bear Crawl Down

Bunny Hops Back

10 Yoga Push ups

High Knees Down

Crab Walks Back

Front rack stretch on the rig

Review the Jerk (non split) and practice footwork

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

18 Weighted Box Step-Ups
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups or L seated DB Press

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups


Mobility:

LAX to shoulders and Plantar Fascia

Roll Posterior

Banded Shoulders

 

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