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TUESDAY 170808

Warm-up:

Individual…

Skip Rope 2 minutes

20 Dislocates

20 Good Mornings

Group…

15 Leg Swings

15 Trunk twists

10 Hip Bridges

Monster Walks

High Knees Down

Butt Kickers Back

Power Clean review

 

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%

 

Fitness:

Three rounds for time of:
30 Kettlebell Swings
20 Burpees to a plate

 

Performance:

“Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Compare results to February 7th, 2017.

Time cap of 10 minutes.

 

Mobility:

Mash Triceps on a racked barbell

LAX to traps

Roll Posterior

 

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