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WEDNESDAY 200603

Warm-up

200m Jog
15 Dislocates
15 Good Mornings
Pigeon Stretch each side

Grab a lighter KB

10 Swings
10 Single leg KB deadlifts
10 Goblet Squats

Review the deadlift positions and begin building to 70%


Strength and Skill

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.


FITNESS 200603

Complete as many rounds as possible in 10 minutes of:

15 Abmat Situps
12 dumbbell deadlifts
9 dumbbell hang cleans
6 dumbbell push jerks


PERFORMANCE 200603

Complete as many rounds as possible in 10 minutes of:

15 Abmat Situps
12 deadlifts (155/105)
9 hang cleans (155/105)
6 push jerks (155/105)


At Home- Double AMRAP

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold

Immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest


Jump Lift Situp

When the running clock reaches 15:00…

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups or Situps

Rest 30 seconds, and then…

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions.

This portion will take 10 minutes to complete.


Mobility

Roll Posterior
Couch Stretch
Banded Lats ad Shoulders

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