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THURSDAY 180118

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good mornings

Group….

Samson Lunges Down

Inch Worms Back

High Knees Down

Bunny Hops Back

Banded Partner runs down x 3

10 Squats

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

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips

 

Mobility:

Banded Hip Distraction

Pigeon Stretch

Roll Posterior

LAX to Trap/Shoulders

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