Saturday, May 11

June 28, 2019

 

ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers

Clean and Jerk 

Part #1 - Clean Primer
5 Sets of 3: Tall Cleans

Part #2 - Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

Sets #1+2 - 70%
Sets #3+4 - 75%
Sets #5+6 - 75-80%, based on feel.

 

Beast Builder V1 (AMRAP - Rounds)

On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading - 55% of 1RM

This is intended to be on the lighter side on the loading, but looks can be deceiving. This is a test that is less about absolute strength, and far more about stamina in the movements. Intended to be metabolic builder, we will be building on both this rep scheme and percentage in the coming weeks (after next week's deload). This is a chance to feel through the combination.

Cement Mixer (Time)

Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

*Score for todays workout is the slowest round.

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

February 24, 2020

February 24, 2020

February 21, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

Please reload

Archive