Monday 04122021
Warmup
Core -
4 rds
10 birddogs
30 sec side plank
Power clean + clean + jerk
2+1+1@70
2+1+1@70
1+1+1@75
1+1+1@75
1+1+1@85
1+1+1@85
WOD
20 -15-10-15-20
Wallballs
Floor press 50/35
Ab mat sit-ups / ghd
Buy out - 35 burpees to target
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See AllWARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo