7/27/20 - Monday

Tier 1, 2, 3 and Competitor

Home Warmup:

3 Rounds of:

30 Plank Jacks

5 Perfect Stretches each side

10 Glute Bridges

5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber

10 I, Y, T's

Regular Programming:

A) Cleans 5x3

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 4 Rounds For Time:

100m DB OH + KB Farmer's Carry

12 DB Hang Split Snatches

12 Toes to Bar

T1- You pick the weight

T2- 45/30 DB 53/35 KB

T3- 50/35 DB 53/35 KB

Competitor- 50/35 DB 70/53 KB

Home Version:

A) DB Squat Cleans 5x3

*Can't Squat Clean? Do Power Cleans

**No equipment? Do Burpee Broad Jump to Jump for Height 5x3

B) 4 Rounds For Time:

100m Odd Object Carry (heavy)

12 (Air Squat + 2 Jumping Lunges)

12 DB Russian Twists

Outdoor Class:

A) Clean Technique Practice:

Empty Bar:

2x3 Hang Muscle Clean

2x3 Hang Power Clean

2x3 Hang Squat Clean

Empty Bar or Light Weight:

2x3 Muscle Clean

2x3 Power Clean

2x3 Squat Clean

B) Cleans 5x3

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

C) 4 Rounds For Time:

100m DB OH + KB Farmer's Carry

12 DB Hang Split Snatches

12 DB Russian Twists

T1- You pick the weight

T2- 45/30 DB 53/35 KB

T3- 50/35 DB 53/35 KB

Competitor- 50/35 DB 70/53 KB

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow