banner

FRIDAY 190621

Warm-up:

Individual…

Bike 2 Minutes
Foam Roll 3 minutes

Group….

Wall Slides x 5 @ 3 up and 3 down tempo

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – 7 Push ups

Then…

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb KB/DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

 

Mobility:

Banded Hamstrings
Roll Posterior
LAX to traps and shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin