Thursday 02-15-18 S

Wednesday, February 14, 2018

Warm Up: 

Foam Roll- quads & lats  

Wall Wrist Walks X 10  

Wall Lat Stretch X 10 

+

Run 6 Laps Around Gym Perimeter (inside) ..  

+

Hip Mobility: 

- Knee Hugs X 10

- Quad Stretch X 10 

- Knee Pushes X 10 

- Sky Reaches X 10 

- Duck Walks X 10 

+

500/400 M Row @ 80% effort 

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Grab Barbell…

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3 Rounds of: 

1 Hang Power Cleans  

1 Front Squats 

1 Push Press 

1 Back Squats 

+

1 Round of: 

3 Hang Squat Cleans 

3 Thrusters 

3 Back Squats 

 

Barbell Cycling: 
3 Rounds of: 

3 Hang Squat Cleans 95/65 (adv. 115/75) 
3 Thrusters @ 95/65 
3 Back Squats @ 95/65 
- Rest 1 min 
3 Rounds of: 
3 Hang Squat Cleans 95/65 
3 Thrusters @ 95/65 
3 Back Squats @ 95/65 
- Rest 1 min 
3 Rounds of: 
3 Hang Squat Cleans 95/65 
3 Thrusters @ 95/65 
3 Back Squats @ 95/65 
+
Rest 3 mins 
+
Workout: 
3 Rounds of: 

30 Alternating Lunges (adv. 20 Pistols) 
20 Strict Ab-Mat Sit Ups (anchor feet as needed) 
10 Hanging Knee Raises @ 1111 (adv. Strict Toes to Bar) 
- score includes rest time

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