Thursday 03172022

STRETCH

DAY OR

HWPO

Warmup

Strength

every 90 sec for 6 min

Push press

1x10

2x10

Strict press /10 min

1x up to 10RM

3 x10 at 12%less

Wod x4

25/18 cal bike

10 dball cleans to shoulder 100/70

Use a kb if no ball

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Fryiahhh 12012023

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Thursday 11302023

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders