02.14.2017 by Renee :)

Happy Tuesday guys!

I hope that you all had an amazing long weekend! Pete and I are alternating the programming weekly from now on, and we have some exciting changes and new ideas coming up too!

This week will be very Open oriented; lots of conditioning, with movements that we can expect to see within the next 5 weeks. Plenty of gymnastic skills and progressions, with some weightlifting aswell!

Have a good week,

Renee

Warm up:

300m row, then
3 Rounds (not for time; slow pace)
10 medball cleans
10 Goodmorning (empty bar)
10 front squat (empty bar)
.30sec hollow rocks

Mobility:

10:00 cap:
1. Posterior chain smash w/ lacrosse ball   2/
2. Dowel passovers (all directions) 3-4min

Strength:

5:00 : warm up squat clean (build to +/- 70%)

then,

EMOM 12:00
Min 1:00 : 4 Squat cleans*
Min 2:00 : 6-10 Strict ring dips**

*increase load every 3 rounds, if technique is good
**No kipping, No bands. Progressions are
1. strict ring dips
2. negative ring dips
3. Bench dips (hands on bench with feet elevated off of floor)

Conditioning:

3 Rounds, For time [15:00 cap]:
Calorie row (15/12)
15 Deadlift (115/75)
15 Front squat (115/75)
15 Burpees over bar

Rx +
Calorie row (15/12)
15 Deadlift (135/95)
15 Front squat (135/95)
15 Burpees over bar