Monday 05-06-19 S

Sunday, May 5, 2019

Warm Up: 
Cat-Cow x 10  
T-Spine Rotations x 10 per side  
Wall Wrist Walks x 10  
Wall Sit Pigeon Stretch x 30 secs per side   
+
2 Rounds of:   
250m Row/200m Run 
10 Spiderman Steps   
5 Inchworm Steps with 2 Push Ups each  
+
Skill/Review: 
High Wall Balls @ scale properly 
Empty BB Clean & Jerks  
Box Back Squats @ just below or at parallel 
Full Plank with DB Alt Front Taps 

 

Workout: 
Every 2 Mins for 16 Mins:

10 High Wall Balls @ 11/10ft 
10-10-8-8-6-6-4-4 TnG Clean & Jerks 
- sets 1 & 2: 75/55-95/65
- sets 3 & 4: 95/65-115/75  
- sets 5 & 6: 115/75-135/95 
- sets 7 & 8: 135/95-155/105 
- build; rest in the remaining time     
+
Transition rest 

Strength: 
5 Sets of: 

B1. 5 Box Back Squats @ just below or at parallel 
- start around 135/95 and build from there  
B2. 16-20 Full Plank with DB Alt Front Taps   

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