banner

THURSDAY 170126

Warm-up:

Individual…

Row 500m

20 Banded Good Mornings

Box Top Pigeon Stretch

Group…

200m Jog

Samson Lunges Down

Inch Worms Back

15 Squats

15 Supermans

 

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

 

Fitness:

For time:
Row 1000 Meters
40 Alternating Cossack Squats
60 Russian Kettlebell Swings

 

Performance:

For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)

Time cap of 12 minutes.

 

Mobility:

Banded Hamstrings

Roll Posterior

LAX to Glutes

Read more

Search

+
WordPress Image Lightbox Plugin