8/24/20 - Monday
***We will lean more towards just lifting this week until the smoke clears...
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) 7x (3 Power Cleans + 3 Front Squats)
*Start at 60% of 1RM Power Clean and work up
B1) Kneeling Single Arm DB Strict Press 5x 5-7 each arm
B2) Single Arm DB Bent Over Row 5x 5-7 each arm
B3) Plank DB Pull-Thrus 5x20
Home Version:
A) 7x (3 DB Power Cleans + 3 DB Front Squats)
*No DB? Do odd object cleans + squats
B1) Kneeling Single Arm DB Strict Press 5x 5-7 each arm
*No DB? Do pushups
B2) Single Arm DB Bent Over Row 5x 5-7 each arm
*No DB? Use an odd object
B3) Plank DB Pull-Thrus 5x20
*No DB? Use an odd object
Outdoor Class:
A) 7x (3 Power Cleans + 3 Front Squats)
*Start at 60% of 1RM Power Clean and work up
B1) Kneeling Single Arm DB Strict Press 5x 5-7 each arm
B2) Single Arm DB Bent Over Row 5x 5-7 each arm
B3) Plank DB Pull-Thrus 5x20
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