Wednesday 10-17-18 S

Tuesday, October 16, 2018

Warm Up:
- Coaches Choice -

Low Back Mobility
+
3 Rounds of:
125m Row
5 Inch Worms + Push Ups 
+
Right into...
+
3 Rounds of:
10 Hang & Shrugs
10 Pronated Grip Ring Rows
+
Right into...
+
3 Rounds of:
10 Slow Shoulder Taps
5 Burpee Up Downs
+
Grab BB...
+
Skill Work:
5 Barbell Power Cleans (mid to high hang)  
5 Barbell Strict/Push Press
5 Barbell Power Cleans (at knees)
5 Barbell Push Jerk
5 Barbell Power Cleans (mid shin)
5 Barbell Split Jerks
+
Workout:
10 Rounds of (30 min clock):

2 (1-1) PC+1 PJ @ 80-85% (today's priority)
10-to-1 Burpees 
10-to-1 Strict Pull Ups (adv. db weighted)  
- rest 10-12 secs bw power cleans 
- rest 1 min bw rounds, build to % by set 5


Flow/Progression:
2+1 @ 45% +10+10, rest/add weight 
2+1 @ 55% + 9+9, rest/add weight   
2+1 @ 65% + 8+8, rest/add weight  
2+1 @ 75% + 7+7, rest/add weight 
2+1 @ 80% + 6+6, rest   
2+1 @ 80% + 5+5, rest  
2+1 @ 80% + 4+4, rest/add weight  
2+1 @ 85% + 3+3, rest (score)
2+1 @ 85% + 2+2, rest 
2+1 @ 85% + 1+1, done

Finisher:
Hamstring Mobility- 2 mins per 

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