banner

WEDNESDAY 180718

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

Folded Toe touch stretch hold

Group…

Samson Lunges Down

Spiderman Crawl Back

Grab a medium weight KB to perform….

Ankle mobility with KB on knee

10 Goblet Squats

10 KB Swings

10 KB Push Press

Goblet Squat walk in the bottom of your squat- 10 steps forward, back, left and right

Review the strength for the day

 

Strength and Skill:

Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position)

THEN

Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

 

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…

 

Performance:

Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

 

Mobility:

LAX to Traps and Shoulders and Plantar Fascia

Roll Posterior

Mash Quads

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin