Friday 07-26-19 S

Thursday, July 25, 2019

Warm Up: 

Cat Cow x 30 secs

T-Spine Rotations x 30 secs  

Swivel Hips x 30 secs 

Front-to-Back Leg Swings x 30 secs per  

Side-to-Side Leg Swings x 30 secs per 

Rig Assisted Squats x 30 secs   

+

Grab Empty BB...

2 Rounds of: 

Min 1: 5 BB RDLs + 10 Strict Presses @ 1111  

Min 2: 15 Heel Dig Glute Bridges @ 1 sec pause     

Min 3: 5 Jump Squats + 10 HR Push Ups   

+

Then...

Barbell Wrist Mobility x 30 secs 

Barbell Front Rack Hold at Bottom x 30 secs 

Practice Complex with Empty BB x 5 reps of each 

 

Strength: 
Every 3 Mins for 15 Mins:  

5-4-3-2-1 of: 
Deadlifts 
Hang Power Cleans 
Front Squat
Push Press 
- build in weight as you go 

 

Flow: 
Set 1: 5 DLs+ 5 HPCs+ 5 FS + 5 PP (ex. 95/65) 
Set 2: 4 DLs+ 4 HPCs+ 4 FS + 4 PP (ex. 135/95) 
Set 3: 3 DLs+ 3 HPCs+ 3 FS + 3 PP (ex. 155/105) 
Set 4: 2 DLs+ 2 HPCs+ 2 FS + 2 PP (ex. 185/125) 
Set 5: 1 DLs+ 1 HPCs+ 1 FS + 1 PP (ex. 205/135) 

 

Workout: 
For Time: 
30-20-10 of: 

Push Press 75/55 (adv. 95/65) 
Front Squats 75/55 (adv. 95/65) 
Burpees     
Wall Balls 20/14   

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