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WEDNESDAY 180912

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good Mornings

Group….

12 Dislocates

PVC Front Rack stretch

12 Good Mornings

12 Front Squats

Pigeon Stretch each side

Everyone with a barbell (coach guided) move through complex several times…..

Get started with light load building across the 10 sets.

 

Strength and Skill:

Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

 

Fitness:

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 20 Jumping Lunges
Minute 2 – 20 V-Ups or Situps
Minute 3 – 20 Push-Ups

Performance:

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups

 

Mobility:

LAX to Pecs and Plantar Fascia

Roll Posterior

Mash Quads

 

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