8/8/2017

8/8/2017

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 bench press
then
5x2 using 85% of above

3) 10 Minute AMRAP of
7 Push-ups
7 KB Hang power clean and press each arm 70/53
100m Run

4) Mobility/Stretching


Competition Programming:

1) Clean & Jerk -
1x3@ 75 %, 1x3@ 80%, 3x2@ 90%, 1x1@95%

2) EMOM for 10 Minutes complete
Even Minutes - 2 Jerks using 85%
Odd Minutes - 6 Strict HSPU

3) for time complete
1600m Row
100Air Squats
1600m Row

4) Not for time complete
3 Rounds of
10 Strict T2B
20 Russian Twists with KB  AHAP

5) Mobility/Stretching

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