6/23/2017

6/23/2017

Workout of the Day:

1) Coach Led Warm-up

2) Shoulder Press 5-5-5-5-5 Reps AHAP. Work up to a heavy weight and use that weight for all 5 sets

3) For time Complete
21 Ring Dips
45 Air Squats
9 Push Jerks
45 Air Squats
15 Ring Dips
45 Air Squats
15 Push Jerks
45 Air Squats
9 Ring Dips
45 Air Squats
21 Push Jerks

Notes: RX’d weight for the Push Jerks is 135/95

4) Not For Time Complete 3 Rounds
45 Second Hollow Hold
15 V-ups
45 Second Plank

5) Mobility/Stretching


Competition Programming:

1) Find a 5 RM Power Clean

2) 5x3 Power Cleans using 70% of above

3) 5x5 Clean pulls using 80% of your 1RM

4) 8 minute AMRAP of
15 Med Ball Cleans
15 Box Jumps 24/20

5) Mobility/Stretching


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