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Wednesday August 1, 2018

29
Jul

Wednesday August 1, 2018

Mobility/Activation: x 2

spiderman lunge stretch x 50ft

5 goblet squats @33X1

10 empty bar good mornings

 

Strength: Clean and Jerk

 

% of baseline (1+1)

 

50% x (3+3)

60% x (3+3)

70% x (2+2) x 2 sets

80% x (2+2) x 2 sets

 

Conditioning:

 

Buy in: 100 double unders

Then

21-15-9

Hang clean (power or full)

Assault bike cals

Then

Cash out: 100 double unders

 

C: double unders, 155/115

P: double unders, 135/95

F: 2x singles, 115/85

 

**bike can be subbed for rowing cals, but bike is preferred**

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