7/22/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home 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)

Regular Programming:

A1) Shoulder Press 5x5

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

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

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders

15 Toes to Bar

10 Clean and Jerks

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) Kneeling Single Arm DB Strict Press 5x 5-7 each arm

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

A2) 5x :10 Hollow Rocks + 10 Arch Ups

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders

15 V-Ups or Abmat Situps

10 Single Arm DB Clean and Split Jerks (alternating)

*No DB? Do Double Pushup Burpees

Outdoor Class:

A) Shoulder Press 5x5

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

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders or 50 Jumping Jacks

15 V-Ups, Tuck Crunches or Abmat Situps

10 Clean and Jerks

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

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