Thursday 08-10-17 S

Wednesday, August 9, 2017

Warm Up:

Foam Roll- lats, glutes, and hamstrings

+

Group Work:

Cat-Cow X 10

Scapular Push Ups X 10

Plank Shoulder Taps X 10

Row 20/15 Cals  

Kneeling Hip Flexor Stretch X 60 secs per

Lying Pec Stretch X 60 secs per

Standing Dynamic Hamstring Stretch X 60 Secs   

Lying Dynamic 90s X 60 secs per  

Run 200 Ms

+

Progressive Movement Prep:

10 Hang & Shrug  

5 Empty Barbell Clean & Jerks  

10 Kipping Swings

5 Empty Barbell Clean & Jerks  

10 Kipping Pull Ups

5 Empty Barbell Clean & Jerks   

- spend a few minutes building to your workout weight with singles

 

Workout:

4 Rounds of:

5 Mins on/1 Min Off:

20 Pull Ups

20 Plated Walking Lunges

20/15 Calorie Row

20 HR Push Ups

- AMRAP Clean & Jerks 155/105 Remaining Time 

 

The goal is to have 1 minute at the barbell and averaging 5-7 repetitions of Clean & Jerks per round.    

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