Wednesday 09-05-19 S

Wednesday, September 4, 2019

Warm Up: 

Early Birds Foam Roll Lats... 

+

2 Sets Slow:  

10 Scap Push Ups  

10 Ring Rows + 20 Sec Ring Row Hold      

60 Secs (30-30) Wall Squat Hold 

+

Grab BB...

30 Sec Empty BB Front Rack Hold- as mobility  

30 Sec Hip to to Hamstring Stretch - as mobility 

+

Then...

2-3 Sets @ Skillful Pace:  

5 BB Hang Power Cleans  

5 BB Front Squats   

10 Hang & Shrugs 

10 Alternating V-Ups  

- perform the first round no weight  

- perform the second round with light #  

- perform the third round with moderate # & toes to bar 

 

Workout: 

7 Rounds of:

5 Hang Power Cleans @ 135/95

5 Front Squats @ 135/95

10 Toes to Bar

20 Walking Lunges

- rest 1 minute in between rounds
 

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