05.12.2020
Warm Up
2 lengths shuffle or shuffle 5 steps each direction x 3 sets2 lengths high knees or 30 seconds high knees
2 lengths skip or 30 seconds skip in place
1 length leg swings or leg swings x 10 each direction
4-5 each side perfect stretch
then...
5/side Russian twists
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side DB clean + press or empty barbell clean + press
Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5
Burgener Warm Up with PVC or stick
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat
Home Weightlifting
Tall muscle clean 3 x 8 reps
Tall clean 3 x 5 reps
power clean 3 x 4 reps
WOD
4 Rounds for Time
cleans x 6 95/65 75/55 or with DBs
jerks x 9
sled push x 50 feet at home sprint 50m
Rest 1:00
then
3 rounds
Single side farmer carry x 100m - switch sides at 50m
run x 200m