Wednesday 11/5

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Heel raises squat to hip raise x5
feet flat squat to hip raise x 5
Vertical child’s pose x 20 sec.
Single leg abductor stretch x 5 rocks per leg
kip swing + pull (5+1) x 2

then

Performance:

A. Clean pull under x 3 x 3 .. build from last week
B.1 Back rack lunge step x 5/side x 3 sets
B.2 DB bent over row x 5/side x 3 sets @ 31X2 tempo
*or legless rope climb x 2 x 3 sets
+
20 minutes on the clock – top of every 5 minutes complete the following
90 sec. max distance on AB
90 sec. max distance on rower
60 sec. max distance FW @70/55# per hand

Fitness:

A. Hang power clean + FS (5+5) x 3 sets
B.1 Back rack lunge step x 5/side x 3 sets
B.2 DB bent over row x 5/side x 3 sets @ 31X2 tempo
+
25 minutes on the clock – top of every 5 minutes complete the following
20/16 calorie row
15/12 cal on AD
50m FW @ 70/55#




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