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WEDNESDAY 190925

Warm-up:

Individual…

Row or Bike 2 minutes
Crossover Symmetry

Group…

Bear Crawl Down and Back
15 Arm Circles each way
15 Swinging bear hugs
Banded Good Mornings x 30 seconds
Banded Lat Stretch x 30 seconds per arm

Followed by…

Barbell Complex x 2 sets:
Muscle Clean from Hang x 3
Front Squat x 3
Tall Cleans x 3
Tall Jerks x 3
Rest as needed

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

Fitness:

For time:
35/30 Calories of Biking
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Performance:

For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

 

Mobility:

Mash Quads
Banded Hamstrings
Couch Stretch

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