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WEDNESDAY 181205

Warm-up:

Individual…

Row or Bike

Foam Roll Lats both sides

Group…

t-spine opener with foam roller across shoulder blades, reaching overhead for a post/upright. Hold there for 1-2 mins trying to get your hips toward the floor and hands toward the ground.

Barbell warmup, 5 reps each:

RDL + deadlift to mid-thigh + deadlift-shrug + muscle clean + power clean + strict press + push press + behind the neck press

Review the Movements for Strength- ideal positions

 

Strength and Skill:

Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk

Build to today’s heavy.

 

Fitness:

For max calories:
5 Minutes of Assault Bike

Rest 4 minutes

3 Minutes of Assault Bike

 

Performance:

“Gwen”

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Time cap of 14 minutes.

 

Mobility:

Mash Forearms and Lats

Roll Posterior

Banded Shoulders/Lats

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