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03.28.2019

WARM-UP 1) Review Rope Climb Technique (S Wrap, J Hook, Scaling Options), 5-8 minutes

2) Clean & Jerk Foot Work

- Power Drop Squats

- Power Drop Squat + Squat

- Drop Squat

3) Barbell Clean & Jerk Warm-Up (5 reps)

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull

- Clean Rack Delivery Drill (strict hip muscle clean)

- Hip Power Clean + FS

- Push Press + Power Jerk

4) Lat/Rear Delt Tack & Floss

STRENGTH: Power Clean + FS + Power Jerk, (1+1+1) X3 reps, 5 sets @ 70 - 75%

ACTIVE MOBILITY

1) Front Rack Stretch

2) Couch Stretch

3) Calf Smash

4) Banded Calf & IT Band Stretch

WOD: Perform the following for time:

- 400m Run

- 15 Clean & Jerks (135/95)

- 3 Rope Climb’s

- 400m Run

- 12 Clean & Jerks (135/95)

- 2 Rope Climbs

- 400m Run

- 9 Clean & Jerks (135/95)

- 1 Rope Climb

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Sit-Up’s Tabata Style (20s On/10s Off, 8X’s total)

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Puppy Pose Stretch w/Wall