top of page
Search

Wednesday 03292023

8 sets of

1.1.1 rest (5 sec between reps )

HANG POWER CLEAN

around 65% 1RM Hang power clean

*Focus is powerful hip extension, but strong/techncial catch in front rack, no star fishing and working on create strong connection with the bar .


Half Kneeling Single Leg Vertical Jump3 sets of 5 reps

Rest 1 minute between sets

*5 reps/side each set

*rest 1 minute between sets

*reset between each rep to keep it powerful


Every minute for 3 minutes Hollow Body Tuck Hold With Single Leg Extensions for 20sec


WOD

3rds for time :

6 sand bag front squats 150/100

12 Db farmer carry walking lunges 50/35

24 unbroken wall balls 20/14

  • rest 2 min

160 views0 comments

Recent Posts

See All

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 %  + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

bottom of page