8/13/20 - Friday

Home Warmup:

:30 of High Knees

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:30 of Butt Kickers

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jumping Jacks

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

Regular Programming:

A) Pause Deadlifts 5x5

*2 second pause just below knees

**Start at 60% of 1RM Deadlift.

B) AMRAP 10

4 Burpees Over Bar

6 Hang Power Cleans

8 Shoulder to OH

10 Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight

T2- 95/65

T3- 115/7

Competitor- 135/95

Home Version:

A) 5x 10 Single Leg DB/KB Deadlifts or 20 Good Mornings (banded or weighted)

B) AMRAP 10

4 Burpees

6 DB Hang Power Cleans

8 DB Shoulder to OH

10 DB Bent Over Rows

*No DB? Substitute any Odd Object

Outdoor Class:

A) Pause Deadlifts 5x5

*2 second pause just below knees

**Start at 60% of 1RM Deadlift.

B) AMRAP 10

4 Burpees

6 Hang Power Cleans

8 Shoulder to OH

10 Barbell Bent Over Rows

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

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows