07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)

10.14.19

Warm Up
3 Sets –
8/side single leg RDL with KB
20 banded hip thrusts- mini band around the knees
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ

Mobility:


Box stretch for mid-back mobility
https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝

Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps



Clean Technique Warm Up
two sets:
set 1- empty bar
set 2- 65/45
Clean grip RDL x 3
Clean pull from below the knee x 3
Hang squat clean x 3
Squat clean x 3


Skill: Cleans
Every 1:30 for 6 sets
1 high hang power clean
1 low hang power clean (below the knee)
1 squat clean
Start at 55% and build load


WOD
4 RFT
6 HSPU
8 squat cleans 135/95 115/75 95/65
15/12 cal row