Tuesday 8/28
Warm-up 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 Strength 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. Snatch Overhead Squat #workoutoftheday
