11.01.2018
Warm Up
3 rounds
30 sec medball clean
30 sec squat hold
30 sec thoracic opener (sprinkler) left
30 sec thoracic opener (sprinkler) right
1:00 sec dowel passovers (all directions)
30 sec medball clean
30 sec squat hold
30 sec thoracic opener (sprinkler) left
30 sec thoracic opener (sprinkler) right
1:00 sec dowel passovers (all directions)
Strength/Weightlifting
A) Clean and Jerk complex:
2 Power clean + 3 Jerk (power or split)
E2MOM 14:00
1x Complex (building, beginning at 60% of C&J max)B) Dumbbell bench press; build then
5x 8 (across, AHAP)
2 Power clean + 3 Jerk (power or split)
E2MOM 14:00
1x Complex (building, beginning at 60% of C&J max)B) Dumbbell bench press; build then
5x 8 (across, AHAP)
Finisher
3 Rounds
30sec Hanging strict knee raise / leg raise / toes to bar
30sec Back extension (weighted if possible)
1:00 plank hold / long plank hold
rest 1:00
Recovery
4:00/ea (2/2)
Deltoid smash
Single leg flexion