Warm-up
2 Minutes on a machine
20 Swinging bear hugs
10 Squats
Followed by…
Hold bottom of Air Squat x 60 seconds
Followed by…
Weightlifting Barbell Complex (with empty bar):
5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats, 3 Sotts Press
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements
Every 90 seconds, for 4:30 minutes (3 sets):
Power Jerk x 3 reps from the floor.
Build over the course of the 3 sets.
Strength and Skill
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk (from the floor)
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
PERFORMANCE 200901
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
Time cap of 15 minutes.
FITNESS 200901
Three rounds for time of:
25/20 Cal Bike
20 Dumbbell Push Presses
20 AbMat Situps
At Home Warm-up
When the clock starts, perform…
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45-Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
3 Sets- AMRAP4
Complete as many rounds and reps possible in 4 minutes of:
7 Burpee Dumbbell Deadlifts
7 Push Ups
14 Dumbbell Deadlifts
7 Push Ups
Rest 2 minutes and repeat for THREE total sets
Mobility
LAX to Shoulders and Traps
Banded Hamstrings
Roll Posterior
Leave a Reply