Tuesday 8/28


Lunge Complex x 2/side Pigeon x :30 seconds/side Shoulder Opener x 10 Wall Slide w/lift off x 15 + 2 sets: Death March x 10/side Standing Clamshell x 10/side Kettlebell Windmill x 5/side


A.1: Clean Grip RDL (4x5- add 10% from last week, Tempo 31X1)

3sec. lower + 1 sec. hold

A.2: Single arm Dumbbell Push Press (4x4/side, Tempo 30X1)

x4/side x 4 sets 3 sec. lower per rep

A.3: Reverse Plank (4x :20 Seconds)

*Focus on flat strong body position here *Get hips up

Metcon (10 Rounds for time)

Top of every 2 minutes for 10 rounds 5 DB Hang Power Cleans, 50/35 250m row Goal is to take 10 sec. for the DB hang power cleans Hold 90% effort on rower Track times and look to get same times each round

Extra Work

1) Lifting Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) *Heavier then last week 2) Conditioning EMOM 30 1- :50 second Row 2- :50 second Bike 3- :50 second Burpees Goal is to keep the same pace as last week but for 5 more minutes.


Overhead Squat


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