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Weightlifting WEDNESDAY 160518

Warm-up:

Row 750m

Crossover Symmetry

20 Banded Good Mornings

Inch Worms Down

10 Scorpions

Spiderman Crawl Back

10 GHD Situps

10 Yoga Push ups

10 Dips

15 Squats

 

 

Strength:

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

 

WoD:

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

 

Mobility:

Mash quads

Roll Posterior

Banded Hamstrings

 

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