Thursday 8/28

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
ARE squats x 2 rouns
TGU x 3/side
forward wall slides x 15
hollow rock x 20 sec. x 3 sets

then

Performance:

A. Push Jerk x 2 singles x 4 sets – rest 60 seconds *after your first rep, rack it and acquire another good set up for your second rep
B. RDL to knee w/ 4 sec. hold @ knee x 5 reps x 3 sets
+
In front of a 15 minute clock
3 minute am rap thrusters, 95/65#
3 minute am rap box jumps, 24/20” w/ step down
3 minute amrap kb swings, 70/55#
3 minute amrap double unders
3 minute amrap calories on rower

Fitness:

A. Push Press x 2 singles x 4 sets – rest 60 seconds
B. RDL to knee w/ 4 sec. hold @ knee x 5 reps x 3 sets
+
In front of a 15 minute clock
3 minute am rap thruster
3 minute am rap box jumps, w/ step down
3 minute amrap kb swings
3 minute amrap double unders or AB calories
3 minute amrap calories on rower




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