7/21/2017

7/21/2017

Workout of the Day:

1) Coach Led Warm-up

2) 3x5 Bar Muscle Ups

If you are not able to do these work on the building blocks that will help get you to the end goal. Speak with the coach and they will be able to give you a good scale.

3) 6 Rounds for time of
7 Strict Pull-ups
7 Dips
14 KB Swings 70/53 (Russian)

If needing to scale the KB swings I really want you to challenge yourselves. Go as heavy as you can. Remember be explosive with the hips.

4) 3 Rounds for time Of
60 Sec Plank Hold
60 Sec rest
60 Sec Hollow Hold
60 Sec rest

5) Stretching/Mobility


Competition Programming:

1) Find a 5RM Power Clean

2) 5x3 Power Cleans using 77.5% of above

3) 5x5 Clean pulls using 95% of your 1RM

4) For time complete
2 Mile Cycle
30 DB Power Cleans 50/35
2 Mile Cycle

5) Mobility/Stretching

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