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TUESDAY 073019

Warm-up:

Individual…

Row or Bike 2 minutes
Foam roll Thoracic spine

Group….

12 Dislocates
10 Scorpions
5 Shoulder CARs per side both directions
Wall Slides x 10 @ 3 sec up and down

Followed by…

Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6

Then…

Strength and Skill:

Every minutes, for 3 minutes (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

Build over the course of the 17 minutes, with the goal being to establish today’s heavy split jerk.

Fitness:

Every 5 minutes, for 15 minutes (3 sets) for times:
1 mile on Assault Bike
30 Single-Arm Kettlebell Swings (15 each arm)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

Performance:

Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (50/35 lbs – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

Mobility:

LAX to Shoulders
Roll Posterior
Mash Quads

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