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FRIDAY 200814

Warm-up

15 Dislocates
Banded Shoulders and Lats
20 Jumping Jacks
10 Down Ups
10 Push ups
Downward Dog Stretch
10 Scorpions

With an empty Barbell

5 Strict Press
5 Push Press
5 Strict Press from a Jerk Receiving position
5 Split Jerks
Repeat for one more cycle


Strength and Skill

Every 90 seconds, for 4:30 (3 sets):

Behind the Neck Press in Split Jerk Position x 5 reps

*Focus on even weight distribution over your hips and between your front and back legs.

Build over the course of the 3 sets.

Followed by…Every 2 minutes, for 10 minutes (5 sets):

Power Clean and 2 Split Jerks

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

Recording the final weight of the Power Clean and 2 Split Jerks.


FITNESS 200814

Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Assault Bike
20 Push-Ups
10 Strict Pull-Up


PERFORMANCE 200814

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups


At Home Warm-up

Two sets of:

60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest


Squat and Burpees

When the running clock reaches 15:00, perform the following…

Complete rounds of 30, 20 and 10 reps for time of:
Front Squats (95/65)*
Bar Facing Burpees

*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.


OHS and Burpees

Rest the remainder of the interval, and when the clock reaches 23:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65)*
Bar-Facing Burpees


Thruster and Burpee

Rest the remainder of the interval, and when the clock reaches 29:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Thrusters (96/65)*
Bar-Facing Burpees


Mobility

LAX to Feet
Roll Posterior and Calves
Banded Lats and Shoulders

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