Tuesday 04-23-19 S

Monday, April 22, 2019

Warm Up:  
Doorway Stretch x 60 secs 

Non-Active Hang x 60 secs    
Down-Dog Stretch x 30 secs
Cobra Stretch x 30 secs 
Down-Dog Stretch x 30 secs
Cobra Stretch x 30 secs 
Thread the Needle to Sky Reaches x 30 secs per   
Hip to Hamstring to Runners Lunge x 30 secs per  
+
10 Min AMAP @ talking pace: 
500/400m Row 
10 Ring Rows  
10 Push Up Complex 
10 Supermans 
10 DB Shrugs 
+

Skill Work: 
Review DB Complex
Review Weighted Pull Ups   
+
Strength: 
20 Min Running Clock:  

Complete 5 Sets of: 
A1. 1 Single Arm DB Complex, left arm + right arm   
- 1 DB Strict + 2 DB Push Press + 3 DB Push Jerks, build  
A2. 5-7 Strict Weighted Pull-Ups, break up as needed 
- nothing too heavy; just ease into this progression 
A3. 5 Hang Power Cleans @ 65-70% of your 1rm 
+
Workout: 
For time: 
15-12-9-6-3 of: 

KB Swings  
Pull Ups 
Burpees 
Toes to Bar 
- Masters Comp Athletes; use your division's KB Weights

 

Finisher: 
50 DB Bench Presses  
- don't go heavy; stay lighter and focus on form  

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