Monday 1/13/20

Monday

Warm up

ACTIVATION

8 Minutes For Quality:

10 Wall Squats

200 Meter Row

30 Seconds Walkouts

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

BACK SQUAT WAVES

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Power Clean and Jerk

Gradually Build to Opening 65% of 1RM Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

WOD

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)

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