March 14, 2016

 

a) WARM UP:

Row 3 min

2x between posts:

  • Inch worm there
  • 10 glute bridge ups
  • Run back
  • 10 dowel pull thrus
  • 10 overhead squats with dowel
  • Carioca there
  • 10 single glute bridge per leg
  • Carioca back
  • 10 plank toe taps per side

Finish with:

  • 45 sec Lat banded distraction or Front Rack
  • Leg swings – front/back and side/side – 10 ea.
b) STRENGTH/SKILL:

Take 7 min to build to a heavy power clean.

Once 7:00 has passed, work for another 7:00 on a heavy squat clean for the day.

c) METCON:

5 rounds for total time:

3 min AMRAPs of:

  • 10 power cleans (115/85)
  • 10 burpees over bar

** rest 1 minute between round

This should be a sprint.

d) ACCESSORY WORK:

Accumulate 20-30 strict pull ups. Break up as needed.

e) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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