1/22/21 - Friday
Outdoor Class:
A1) 5x (5 Deadlifts + 10 Second Hold)
*Start at 60% of 1RM DL and work up
**10 second hold at top of last rep of each set
A2) Kneeling Strict DB Press 5x5 each side
B) For Time:
200m Run
25 OH Squats or Front Squats
200m Run
50 Hang Power Snatches
200m Run
25 OH Squats or Front Squats
200m Run
T1- You pick the weight. Can use DBs.
T2 and T3- 75/55
Competitor- 95/65
IF RAINING...
A1) Single Leg DB RDLs 5x 5-7 each leg
*Focus on keeping back to pointed towards ground to keep body square
A2) Kneeling Strict DB Press 5x5 each side
B) For Time:
200m Run
50 Goblet Squats or Air Squats
200m Run
75 KB Swings
200m Run
50 Goblet Squats or Air Squats
200m Run
T1- You pick the weight
T2 and T3- 53/35
Competitor- 70/53
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