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TUESDAY 200901

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

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