banner

FRIDAY 20201211

Warm-up

200M Jog
Line Drills:
Zombie Walks
Butt Kicks
Heel Walks
Toe Walks
Walking Lunge w/Trunk Rotation
Side Shuffle (down/back)
Karaoke (down/back)

10 Internal/External Hip Rotations
10 Air Squats w/Pause
10 Arm Circles (Forward/Reverse)

2 Rounds w/Moderate Dumbbell:
8 Push Press/arm
8 Goblet Squats


Strength and Skill

Every 2:00 for 12:00 (6 sets):
2 Jerk Dips + 1 Jerk *

* Split Jerk or Push Jerk. Start moderate (60-70%) and build to a max in this complex for today.

2 Jerk Dips + 1 Jerk Complex

Heaviest weight used for 2 Jerk Dips + 1 Jerk

Scoring: Load


FITNESS 20201211

For Time with an 18 Minute Time Cap:
400M Run
21 Double Dumbbell Thrusters (30/20#)
400M Run
21 Single Arm Dumbbell Push Press (30/20#) [Per arm]
400M Run
21 Double Dumbbell Front Squats (30/20#)

Scoring: Time


PERFORMANCE 20201211

For Time with an 18 Minute Time Cap:
400M Run
21 Thrusters (115/80#)
400M Run
21 Push Press (115/80#)
400M Run
21 Front Squats (115/80#)

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin