Thursday
10.17.19
Strength
Clean & Jerk
Spend 12 Minutes practicing Clean and Jerk single reps. If you feel good on this segment you can build towards a heavy single for the day, but priority number 1 is keeping technique sound!
Conditioning
15 Minute AMRAP, rest :30 after each completed round
350/300M Row (sub Run around corner to alley and back if needed)
20 Alternating DB Snatches
10 Calorie Bike
Stretch- Calves, Forearms
SUMMER READY 2020
Posterior Yo
4 sets:
20 Banded good mornings with 3 second tempo, use HEAVY bands
10 partner nordic ham drops
10 barbell hip thrusts, make sure to wrap yoga mats around barbell (3 second hold at top position)
Core
Max plank hold then
4 sets:
:30 6" hold 10 Db side bends each side
15 Crunch ups
In partners:
100 Pull-Ups
100 Push-Ups
100 Push Jerks 95/65
Break up all reps as needed but must finish the full 100 before moving on.