June 21, 2016

 

a) WARM UP:

(5-10min) Jumping Warmup
With a 25 or 45lb plate, 30 sec of each with 10 sec between:

  • Double Footed Jumps (on/off)
  • Single Footed Jumps (fast feet)
  • Lateral Jumps (on/off across to the other side and back again)
  • Jumping Jack Jumps (both feet on plate/then one foot on each side)
  • Burpee + Jump on Plate

Then

2 Rounds of:

 

b) STRENGTH:

  • 3×3 OHS (3 working sets that are heavy somewhere between 70 and 90%)
c) INTERVAL WEIGHT TRAINING:

4 rounds for time:

  • 6 Deadlifts
  • 4 Hang Cleans
  • 2 S2OH

(185/125) or choose a heavy weight for you that you don’t really want to hang onto…

Rest 5 min, then:

3 Rounds for time, then,

Rest 4 min, then,

2 Rounds for time.

 

“Your workouts aren’t painful. Pain is stepping on a nail or losing a loved one. What you are experiencing is just discomfort, and you can handle high levels of discomfort for very long periods of time.“

Quote taken from Ben Bergeron

d) RECOMMENDED MOBILITY:

  • stretch and roll your forearms
  • roll your quads and adductors

 

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