10/2/20 - Friday
Tier 1, 2, 3 and Competitor
Home Warmup:
:30 of High Knees
5x Perfect Stretch (each side)
5x 10 Good Mornings + 3 Toe Grabs each side
:30 of Butt Kickers
20 Side Lunges
10 Scapular Pushups
20 Shoulder Taps
10 Up Dog/Down Dog
:30 of Jumping Jacks
20 Glute Bridges w/ 2 sec pause at top
20 Jump Squats
Regular Programming:
A) 7x (3 Snatch Grip Deadlifts + 2 Snatch Grip RDLs + 1 Hang Snatch)
*Start at 50% of 1RM Snatch and work up
B) 3 Rounds For Time:
200m Farmer's Carry
7 DB Man Makers
*Man Maker = Pushup + Plank Row (R) + Plank Row (L) + Clean + Thruster
T1- You pick the weight
T2- 45/30
T3 and Comp - 50/35
Home Version:
A) 7x (3 DB Deadlifts + 2 DB RDLs + 1 DB Ground to OH)
*Use 2 DBs if you have them or you can do single arm
**No DBs? Use an Odd Object or do (3 Jump for height + 2 Jump for Distance)
B) 3 Rounds For Time:
200m Farmer's Carry
7 DB Man Makers
*Man Maker = Pushup + Plank Row (R) + Plank Row (L) + Clean + Thruster
**No DBs? Do Pushup + Shoulder Taps + Burpee Tuck Jump
Outdoor Class:
A) 7x (3 Snatch Grip Deadlifts + 2 Snatch Grip RDLs + 1 Hang Snatch)
*Start at 50% of 1RM Snatch and work up
B) 3 Rounds For Time:
200m Farmer's Carry
7 DB Man Makers
*Man Maker = Pushup + Plank Row (R) + Plank Row (L) + Clean + Thruster
T1- You pick the weight
T2- 45/30
T3 and Comp - 50/35
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows