* CONGRATS TO BRIAN AND LACEY ON THERE NEW BABY BOY DEKLAN!
WARM-UP
1 MIN THERE AND BACK
15 BURPEES
15 BURPEES
ACCUMULATE 1 MIN L-SIT
TEACH
ROPE CLIMBS
TEACH
ROPE CLIMBS
COACHS STRETCH
LATS
QUADS
HIPS
SHOULDERS
WOD
5 ROUNDS
3 ROPE CLIMBS (SUB 10 RING ROWS)
15 HAND RELEASE PUSHUPS
21 OH WALKING LUNGES (45/25)
400M RUN
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| MOTISI(EXCEPT HE DID CLEANS) - JP AND MIKE WORKING ON PERFECTING THE SNATCH! THEY ALL LOVE THE SNATCH. |
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| GROUP RESULTS! |
COMPETITORS
A. HI - HANG SQUAT CLEAN
2+1.2+1.2+1. X 3 @ 70% -75%-80% OF 1RM CLEAN. WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER. SO YOU WILL HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, THEN 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 JERK ON YOUR 2ND CLEAN. THAT IS 1 SET - REPEAT FOR 3 SETS.
2+1.2+1.2+1. X 3 @ 70% -75%-80% OF 1RM CLEAN. WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER. SO YOU WILL HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, THEN 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 JERK ON YOUR 2ND CLEAN. THAT IS 1 SET - REPEAT FOR 3 SETS.
B. 4X5 DEFICIT DEADLIFT ( STAND ON A 45# PLATE) (MAKE SURE FORM IS PERFRCT)
B1. 4X12 GHD SITUPS
- REST 2 MIN BETWEEN SETS
- REST 2 MIN BETWEEN SETS
C. FOR TIME:
40 C2B PULLUPS
40 BURPEES
30 C2B PULLUPS
30 BURPEES
20 C2B PULLUPS
20 BURPEES
D. 4 SETS - 10MPH@10% INCLINE ON THE TREADMILL.
HOLD FOR AS LONG AS POSSIBLE!
40 C2B PULLUPS
40 BURPEES
30 C2B PULLUPS
30 BURPEES
20 C2B PULLUPS
20 BURPEES
D. 4 SETS - 10MPH@10% INCLINE ON THE TREADMILL.
HOLD FOR AS LONG AS POSSIBLE!
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| COMPETITORS! |
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