10.12.2020

Warm Up
3 rounds
10 split squats each side- elevate rear foot on plate
10 lateral step downs each side- from a box
10 hip thrusts + 20 second isometric hold

Strength

Squatober day 2
Back squat
3 sets x 10 reps @ 50%
4 sets x 7 reps @ 60%
5 sets x 4 reps @ 70%



WOD
"Fast and Furious"

5:00 AMRAP
2-4-6-8-10...
DB hang squat cleans 50/35 35/20
5 cals bike or row

directly into....not for time
3 rounds
20 hollow rocks
10 kip swings on pull up bar
*if not ready to kip swing, then hollow hold on pull up bar for max time

06.14.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side


Skill: Clean & jerk

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sots Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk


https://catalystathletics.com/exercise/218/Tall-Jerk/
3 sets of 3 reps each light to no weight on the barbell
1. tall jerk from the rack position with flat feet
2. tall jerk from the forehead position with flat feet
3. tall jerk from the forehead position on the toes

8:00 EMOM
1 Clean & Jerk at 70% every 30 seconds


WOD
14:00 AMRAP
20' DB walking lunges (in a farmer carry)
15 DB hang squat cleans
20' DB walking lunges

15 Burpees

RX 40/30
INT 35/20
SC 25/15
*use KBs if necessary