 StrengthClean and Jerk -12mins to work technique following template below 3@60% 2@70% 1@80% 1@85% Then... EMOM; 0:00-2:00 1x @ 70% 4:00-6:00 1x @ 75% 8:00-10:00 1x @ 80% MetCon3min AMRAP: 18/15x Cal Row 20x Burpees Over Rower 3min REST 3min AMRAP: 18/15x Cal Row 20x WallBall (20/14#) Notes: Working a lot of Clean and Jerks today. Focus on technique the EMOM format is plenty of rest but also forces you to go again before you may want to. Pin your ears back and breathe fire in the conditioning piece. PostFor Quality:
30x Scap Push-Ups
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 GymnasticsStrict HSPU Practice BEG Tempo Push Ups 5x3-5reps @33X1 (:03 down, :03 pause, fast up,) INT HSPU Negative + Headstand Hold. Accumulate 7-10 reps with a 3s negative and 3s pause on headstand ADV 5x3-5 Strict HSPU MetConFor Time: 10x Shuttle Sled Drags (10m @ 135/95) 2k Row 40x Burpees 80x Sit-Ups Notes:This is an easy workout to look at and think "just go through the motions and get your cardio in". IT'S NOT. Push through all movements. Try to stay around that 85% effort. PostBanded Hip Ext. - 3x15
 MetConFor Time 30/20x Calorie Row 30x Bar Facing Burpees 30x Front Squats (115/75) 30x Toe 2 Bar 30x Front Squat 30x Bar Facing Burpees 30/20x Calorie Row PostGood Mornings 3x10
Hip Extensions 3x15 |
AuthorCoach Erin |
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