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THURSDAY 200709

Warm-up

90 sec skipping rope in varying styles
15 Dislocates
10 Reverse Lunges
15 Behind the Neck PVC presses
10 Good Mornings
20 Hops over the PVC or Line
10 PVC Thrsuters

Grab and Empty Barbell to work on technique and warm up….

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.


Strength and Skill

Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.”


FITNESS and PERFORMANCE 200708

Complete as many rounds and reps as possible in 8 minutes of:

50 Air Squats
40 Kettlebell/Dumbbell Snatches (50/35# – switch arms every 10 reps)
30 Push-Ups

**Do not drop the DB from the top.


At Home workout

Five sets (30 minutes) for max reps of:

40 Seconds of Jumping Lunges
Rest 20 Seconds
40 Seconds of Goblet Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges

Rest 80 Seconds


Mobility

LAX to Traps and Shoulders
Pigeon Stretch
Roll Posterior

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