5/6/20 - Wednesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Press and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) For Time:

40 KB Swings

30 KB OH Lunges (alternating)

20 Burpees

30 KB OH Lunges (alternating)

40 KB Swings

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/50

Home Version:

A1) 5x (3 Single Arm 2 DB Push Jerk + 1 DB Split Jerk)

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)

B) For Time:

40 KB or DB Swings

30 KB or DB OH Lunges (alternating)

20 Burpees

30 KB or DB OH Lunges (alternating)

40 KB or DB Swings

*No KB or DB? Do Groiners (each leg) or Glute Bridges instead of Swings and Jumping Lunges instead of OH Lunges

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20