THURSDAY January 10th 2019

 

Row 500m @ EZ pace

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

 

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

Working Sets:
EMOM for 8:00 (8 sets):
1 Clean & jerk
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%
Sets 7-8 @ 90%

Conditioning WOD

800 M run

20 T2 B

40 Situps weighted ball at chest

60 Russian Twist weighted

800 m Run

* Post time and weight used

 

STRETCH

Lower Body Stretch Sequence E
2 Sets
0:30 Butterfly stretch
0:30 Pigeon stretch (left)
0:30 Butterfly stretch
0:30 Pigeon stretch (right)

2 Sets
0:30 Butchers block stretch
0:30/0:30 Foam roll lats

 

 

 

 

 

 

 

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