1.31.20

A. Warm Up

Thoracic Flow

3 rounds

10 reps each movement

B. Strength

Clean Grip Deadlift No Hook Grip

Every 2 minutes for 5 sets

2 reps touch and go

C. Conditioning

For time:

750/600m row

20 Deadlifts

750/600m row

20 Deadlifts

750/600m row

*Record weight and time

D. Extra

4 sets of the following complex

2 Muscle Clean

2 Hang Power Clean

2 Power Jerk @ 21X1 Tempo

*build slightly from last week

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13