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WEDNESDAY 180411

Warm-up:

Individual…

Row or Bike

Banded Shoulders/Front Rack

Box Top Pigeon Stretch

Group…

High Knees Down

Butt Kickers Back

Ostrich Walks Down

Side Lunges Back

10 Squats

10 Yoga Push Ups

10 Scorpions

Skipping High Knees Down

Bunny Hops Back

Review Clean positions….

 

Strength and Skill:

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees

 

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Burpees Over the Barbell

 

Mobility:

LAX to Shoulders and Traps

LAX to Plantar Fascia

Roll Posterior

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