8/12/20 - 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) Split Jerks 10x1
*Start at 60% of 1RM Split Jerk and work up
A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5
B) 4 Rounds For Time:
50 Double Unders or 75 Single Unders
30 KB Swings
400m Run
T1- You pick the weight
T2 and T3- 53/35
Competitor- 70/53
Home Version:
A1) DB Split Jerks 5x 3-5 each arm
*No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x 10 Hollow Rocks + :30 Hollow Hold
B) 4 Rounds For Time:
50 Double Unders or 75 Single Unders
30 KB Swings
400m Run
*No Rope? Do Jumping Jacks. No KB? Do Jumping Squats.
Outdoor Class:
A) Split Jerks 10x1
*Start at 60% and work up
B) 4 Rounds For Time:
50 Double Unders or 75 Single Unders
30 KB Swings
Run 2 Laps
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
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20