-Warm up-
10 minutes prior:
3 rounds:
100 meter row
5 push ups
1 max vertical jump (touch the wall)
5 minutes prior:
25 Banded Face Pulls
20 Alternating Dumbbell Curls
10 Dumbbell Thruster
-Olympic Lifting-
Clean & Jerk -
Warm up sets of 50% x3, 60% x2, then every minute on the minute complete one rep at the following weights:
70% x1 75% x1 80% x1
70% x1 75% x1 80% x1
70% x1 75% x1 80% x1
-Strength-
Bench Press - 4x3 (sets across)
super set with
Dumbell Rows - 4x8 (sets across)
Complete on a 3.5 min clock. Heavier weight than last week.
-Conditioning-
12 minute AMRAP
20 Cleans 95/65
20 Box Jump Overs 24/20
20 Cleans 135/95
20 Box Jump Overs 24/20
20 Cleans 155/115
20 Box Jump Overs 24/20
then,
AMRAP cleans 185/135
-Cool Down-
Banded Stretch
-Triceps/Arm Across Body
-Chest/Front Delt/Arm Behind Body
Couch Stretch
Post all results to comments.
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| Running in the rain, beating the boys. |
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