Friday 9/28


Warm-up

Cat Camel x 10 Half Frog T-spine Rotation x 10/side Lunge Complex x 2/side + Mini Band Side Plank Clam Shells x 10/side Mini Band Fire Hydrants x 10/side Mini Band Glute Bridge x 20 + 20 in/out + Deadbug x 10/side *hold KB over Chest RNT Split Squat X 10/side * hold KB at Chest x 2-3 sets

Strength

A.1: Back Squat (5x4, Tempo 5xx1)

A.2: Ring Rows (5x8-10, Tempo 3022)

Feet elevated if you can

Metcon (Time)

For Time: 25 K2E 50 Push Press, 95,65 50 Burpees 50 Back Squat, 95/65 25 K2E

Extra Work

1) Lifting A. Power Clean; build to a moderate, snappy single B. Hang power Clean @ 65% of "A" for 3 TnG reps OtM x 8 minutes. Work on long cycles and "bop" 2) Accessory A1. Weighted back ext. x 10×3 sets A2. Pendlay row @ 3020 tempo x10 x 3 sets

Power Clean

Hang Power Clean

Weighted Back Extensions (3x10)

Pendlay Row (3x10 @ 3020 Tempo )


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