MONDAY 7.8.2019

MONDAY 7.8.2019

STRONG

Warm-up

Weighted Step-ups

MODERATE WEIGHT

3 SETS OF 8 REPS EACH LEG

20" BOX

Weightlifting

Power Clean

BUILD TO 2RM

then

2 @ 90%

2 @ 95%

Weightlifting

Push Jerk Split Jerk Combo

BUILD TO 1RM PUSH JERK

then

1 PUSH JERK + 1 SPLIT JERK

work off percentages from push jerk

1+1 @ 90%

1+1 @ 95%

METCON-BURN

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

External rotation at shoulder with PVC

Front Rack Tricep rolling

Warm-up

Overhead Squats with Bands

8-10 squats

pulling out as you press up

Metcon

TURTLE CLUB

21 Overhead Squats 95/65
250 Meter Row

21 Thrusters 95/65
250 Meter Ski Erg

15 Overhead Squats 95/65
250 Meter Row

15 Thrusters 95/65
250 Meter Ski Erg

9 Overhead Squats 95/65
250 Meter Row

9 Thrusters 95/65
200 Meter Ski Erg