07.16.2021

Warm Up
2 sets
Cyclists Front Squat x 10 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/

1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Strength
Split jerks
A. 3 sets of 1 pause split jerk + 1 split jerk @55-70%
pause for 2 seconds on the dip and 2 seconds in the receiving position

B. 5:00 EMOM
1 rep split jerk- build in load- pick up where you left off in weight from part A.

WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55

08.07.2020

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 

Strength
A.  pausing split jerk- pause at the dip for 2 sec and the catch for 2 sec
3 sets of 2 @ 70%

B. 3 sets of  3 x jerk drive + 1x split jerk @ 75%


WOD
"Pea Pod"
6 RFT
4 strict HSPU- sub piked from a box
8 KB swings -heavier then you normal 72/53
12 wall balls 20/14
shoulder to over head 4,6,8,10,12,14 reps by round   135/95   115/75   95/65