Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Warm-Up:
5 min Row/Bike/Ski @ EZ
+
Overhead Barbell Stretch – accumulate 2 minutes of holding
Overhead Barbell Stretch – accumulate 2 minutes of holding
+
Banded Shoulder External Rotationals – 10 reps/arm x 2 sets – https://www.youtube.com/watch?v=G8GhpZNb6pU
Banded Shoulder External Rotationals – 10 reps/arm x 2 sets – https://www.youtube.com/watch?v=G8GhpZNb6pU
+
Seated Single Arm Bottoms Up KB Press @ 20×0, 5-6 reps/arm x 2 sets
+
5 Single Arm Hang KB Clean + 5 KB Push Jerks/arm x 2 sets
+
Row 100m ALL OUT every 1:30 min x 10 sets – goal is to give it all you got, get people to pay attention/keep track of their distance per set + highest Row pace per set
5 Single Arm Hang KB Clean + 5 KB Push Jerks/arm x 2 sets
+
Row 100m ALL OUT every 1:30 min x 10 sets – goal is to give it all you got, get people to pay attention/keep track of their distance per set + highest Row pace per set
+
(5 min Row/Bike/Ski @ EZ)
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Squat Clean to Push Jerks @ 40/65lbs/arm –
30 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
25 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
20 Cal Rowing
(5 min Row/Bike/Ski @ EZ)
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Squat Clean to Push Jerks @ 40/65lbs/arm –
30 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
25 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
20 Cal Rowing
*goal with this one is a challenging load/arm – as it should be challenging, thats the point
*can’t thruster the Dumbbell – must show a pause before you go overhead
_____
Wk 2 – Jan.2/4
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Power Snatch
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
B. Squat Snatch from Blocks @ Knee Height
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
C. Power Clean
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
D. Below Knee Hang Squat Cleans
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
E. Snatch Pulls, work to a tough set of 3
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Power Snatch
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
B. Squat Snatch from Blocks @ Knee Height
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
C. Power Clean
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
D. Below Knee Hang Squat Cleans
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
E. Snatch Pulls, work to a tough set of 3