FRIDAY 1/4/19

 

To be the best you must be able to handle the worst!

3ROUNDS 10 each

200 m run

Inchworm Push up

lunge w/instep

squat therapy

 

Barbell Warm-up
2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters

Couch stretch sequence
*0:20/0:20 Elbow to foot
*0:20/0:20 Upright
*0:20/0:20 Reach to wall

Banded hamstring PNF
5 Sets each leg:
*0:10 Contract
*0:20 Relax

 

CLEAN AND JERK – WEIGHTLIFTING

Warm Up Sets:
EMOM for 3:00 (3 sets):
1 Clean & jerk
Set 1: @ 35% of 1RM clean & jerk
Set 2: @ 50% of 1RM clean & jerk
Set 3: @ 65% of 1RM clean & jerk

FRONT SQUAT – WEIGHTLIFTING

Warm Up Sets:
Warm Up Sets:
EMOM for 2:00 (2 sets):
2 Front squats
Set 1: @ 55% of 1RM front squat
Set 2: @ 65% of 1RM front squat

CONDITIONING WOD

BURPEES

Complete as many reps as possible in 7:00 of:6 inch  Burpees to target

Notes:
Open repeat. Choose an EMOM strategy that is below a threshold and stick to it for all 7:00.

Jump and touch a target that is 6″ higher than arm’s length overhead.

CLEAN AND JERK – WEIGHTLIFTING

Notes:
YES, this is purposefully a very similar session to what you completed on Wednesday.  The goal is to become comfortable at 90% loading.

Every 1:30 for 12:00 (8 sets):
1 Clean and jerk
Set 1 @ 75%
Sets 2-3 @ 80%
Sets 4-5 @ 85%
Sets 6-8 @ 90%

Followed by…

FRONT SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
2 Front squats
Set 1 @ 75%
Set 2 @ 80%
Sets 3-4 @ 85%
Sets 5-6 @ 90%

 

 

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