10/4/2017

10/4/2017

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Split Jerks

3) 7 Rounds for time of
7 Ring Dips
30 Mountain Climbers (left leg + right leg = 1 rep)
3 Split Jerks using 85% of todays heaviest lift

4) Mobility/Stretching


Competition Programming:

1) Take 15-20 Minutes to find a heavy set of 5 Box Squats

2) 5x3 Box Squats using 95% of above

3) Accessories
3x7 Dimmel Deadlifts using 225lbs
3x7 Jumping Squats with 95/65 on your back

4) 3 rounds of TABATA cycle for calories

5) Mobility/Stretching

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