April 15, 2016

 

a) WARM UP:

Row, Airdyne or ski erg for 3 mins

  • 30 mountain climbers (15 per leg)(https://www.youtube.com/watch?v=De3Gl-nC7IQ)
  • overhead walks with kettle bells / dumbbells (55/45) – length of gym and back
  • 10 kb swings
  • 10 leg swings – front/back & side/side
  • 10 bird dogs
  • 10 supermans

 

b) STRENGTH:

  • 3 sets x 5 reps Deadlift (@ 56%, 75%, 85% of your 1 rep max) (do not drop the final rep)

 

c) METCON:

3 Rounds of:

  • 7 Power Cleans @ 70% of 1 rep max power clean (**try to go unbroken on the cleans)
  • Run 400m

Rest 2 min between rounds

Rest 3 min

Then, 3 Rounds of:

  • 10 OHS (95/65) (**try to go unbroken on the OHS)
  • 1 min burpees

Rest 2 min between rounds

Rest 3 min

  • Accumulate 2 min in L-sit (hanging, from rings, from parallettes)

 

d) ACCESSORY WORK:

  • 3×10 Single arm DB press
  • 3×15 Back Ext
e) RECOMMENDED MOBILITY:

  • wall stretch and banded lat distraction
  • pec and front delt smash
  • glutes and hammies roll

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