5/12/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

A1) Back Squat 4x6

*Start at 70% and work up

A2) Pendlay, Landmine or DB/KB Rows 4x12

B) AMRAP 9

30 Double Unders or 50 Single Unders

15 Toes to Bar or Hanging Knee Raises

7 Power Cleans

T1- You pick the weights

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) Tempo Goblet Squats (62X1) 4x6-8 or Squat Therapy 4x12

*Work on squat position and technique

A2) DB/KB/Banded/Odd Object Rows 4x12

B) AMRAP 9

30 Double Unders or 50 Single Unders

15 V-Ups or Abmat Situps

10 Ballslams, KB/DB Swings or Odd Object Ground to Shoulder

*No equipment? Do Jumping Jacks instead of Jump Rope and Broad Jumps instead of slams/swings/cleans

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20