Friday 09-01-17

Thursday, August 31, 2017

Warm Up: 

Foam Roll Lats, Quads, & Hamstrings 

Mod Frog, Mod Pigeon, Duck Walks, Toe Touches, Skips, etc..

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Every 2 Mins for 6 Mins Complete: 

125/100 Meter Row  

6 Spiderman Walks

6 Push Up Complex   

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Skill Work: 

Clean Set Up + Clean Pull 

Squat Clean + Split or Power Jerk

Burpee CTB Pull Ups  

 

Strength & Skill:

12 Minute Running Clock: 

A. 3 X 1-1 Clean Pulls @ heavier than last week

- drop and reset b/n singles, hip mobility b/n     

B. 7 X 1 Squat Clean + Jerks @ 75%, rest 60-90 secs  

- feel free to build to this percentage 

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Workout: 

15-10-5 of: 

Clean & Jerks 135/95  

Burpee CTB Pull Ups   

400 M Run 

 

Flow: 

R1: 15 C&Js, 15 BCTBs, 400 M Run 

R2: 10 C&Js, 10 BCTBs, 400 M Run 

R3: 5 C&Js, 5 BCTBs, 400 M Run  

 

We can easily scale this workout to regular pull ups or burpees to target. However, the prescribed variation allows you to jump into the concentric aspect of the pull up which makes it easier than a traditional chest to bars. 

 

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