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WEDNESDAY 200513

Warm-up

200m Jog

3 movements in 3 minutes…
-Push ups
-Waiter Bows
-Squats

10 Jumping Lunges
10 Down ups

Grab a barbell to warm up the front rack and clean movement patterns


Clean Lift-Off + Hang Clean + Clean

Every 90 seconds, for 12 minutes (8 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean. Record your heaviest complex.


FITNESS 200513

Max rounds in 3 minutes of:
• 6 Push-ups
• 9 Squats
• 12 KB Swings


Rest 1 minute. Repeat for a total of 5 cycles.


The Chief

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Active Warm up at home

When the clock starts, perform…

Two sets of:

90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest or Plank
45 seconds each leg of Sampson Lunges
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges


Dumbbell fun

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.


Mobility

LAX to Pecs and Shoulders
Cobra Pose
Pigeon Stretch
Roll Posterior

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