8/5/20 - 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) Push Jerks 7x2

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

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

B) 3 Rounds For Time:

400m Run

20 DB Hang Power Clean and Split Jerk (alternating)

15 HSPU or Pushups

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A1) DB Push Jerks 5x 3-5

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

A2) 5x 10 Hollow Rocks + :30 Hollow Hold

B) 3 Rounds For Time:

400m Run

20 DB Hang Power Clean and Split Jerk (alternating)

15 HSPU or Pushups

*No DB? Do Jumping Lunges

Outdoor Class:

A) Push Jerks 7x2

*Start at 60% and work up

B) 3 Rounds For Time:

Run 2 Laps

20 DB Hang Power Clean and Split Jerk (alternating)

15 Pushups

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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