Workout of the Day:

1) Coach led Warm-up

2) Clean and Jerk 5-5-5-5-5 Reps AHAP. Work up to a heavy weight probably somewhere around 90-95% of your current 5 RM and use it for all sets. You only need to jerk the last rep of each set.

3) 7 Minute AMRAP of
3 cleans using 90% of todays heaviest weight
7 Bar Facing Burpees

4) Not for time complete
3 Rounds of
10 AB Wheel Rollouts
30 2 Count Flutter Kicks

5) Mobility/Stretching

Competition Programming:

1) Take 15-20 Minutes to find a heavy set of 5 Box Squats (Box to be set to where when you reach it in the bottom of the squat you are just barely above parallel)
5x3 Box Squats using 85% of above

3) Accessories
3x7 Dimmell Deadlifts using 245lbs (These are to be explosive and fast)
3x10 Jumping Squats with 95lbs on the back

4) 10 Minute AMRAP of
5 Power Cleans using 175/120
50 Double Unders

5) Mobility/Stretching

2 comments (Add your own)

1. wrote:
WOW just what I was searching for. Came here by searching
for minecraft

Thu, October 4, 2018 @ 9:45 AM

2. wrote:
Hello, i believe that i noticed you visited my weblog so i
got here to return the want?.I am trying to to find things
to improve my web site!I assume its ok to use a few of your ideas!!

Sun, October 21, 2018 @ 8:59 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277