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06.27.2019

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Clean & Jerk Bar Warm-Up

3) Quad & Adductor Barbell Smash

ACTIVE MOBILITY A

1) Hamstring Tack & Floss

2) Active V Stretch

STRENGTH: Sumo Deadlift, 10-minute EMOM

MIN 1 - 4: 4 reps @ 60/60/65/65%

MIN 5 – 8: 3 reps @ 70/70/75/75%

MIN 9 – 10: 2 reps @ 80/80%

ACTIVE MOBILITY B

1) 1st Rib & Trap Mobilization

2) Front Rack Stretch

WOD: Perform the following sequence for 7 rounds total:

- 30s ME reps, Power Clean & Jerk (135/95)

- 30s, REST

- 30s ME calories, Ski Erg or Assault Bike

- 30s, REST

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Barbell Cauldrons, 15 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes