Friday 8/17
Warm-up 1x through
Foam roll sequence- :20 sec each position
Quad/Upper back/Lats
Inch worms x5 (no pushup)
Downward dog push up x 5
Lunge complex x 2/side
Bodyweight cossack squats x 5/side
Mini Band Clam shell x 20/side
Mini Band Fire Hydrants x 20/side
TGU - light - 5/side
Broad jumps x 5 reps Strength A.1: Back Squat (5sec. lower for 2 reps @ 70-75% for 4 sets) write tempo in comments A.2: Weighted Pull-ups (3 reps x 4 sets) all working sets should be at the same weight A.3: Dumbbell External Rotation (6/side x 4 sets) Metcon (Time) 3-6-9-12-15-18
Hang Squat Cleans, 115/80
Burpees over the Barbell
RX plus - 135/95 Extra Work 1) Lifting
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
2) Accessory
3 sets:
Barbell roll outs x 10
DB Step up x 5/side
Lateral Plank Walk x 5m/side Push Press Push Jerk Weighted Step-ups #workoutoftheday
