9/2/20 - 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) 5x (2 Push Jerks + 1 Split Jerk)
*Start at 60% of 1RM Push Jerk and work up
A2) Ring Muscle Ups or Progressions 5x 3-5
B) AMRAP 9
30 Double Unders or 50 Single Unders
10 Chest to Bar Pullups, Pullups or Ring Rows
10 Barbell OH Lunges
T1- You pick the weight. Can do FR Lunges if needed. Can also use DBs if needed
T2- 75/55
T3- 95/65
Competitor- 115/75
Home Version:
A1) 5x (2 DB Push Jerks + 1 DB Split Jerk)
*Can do single arm or both at same time
*No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x (10 Plank Up/Downs)
B) AMRAP 9
30 Double Unders or 50 Single Unders
10 DB Bent Over Rows
10 DB OH Lunges
*No Rope? Do Jumping Jacks
**No DB? Use an odd object.
Outdoor Class:
A1) 5x (2 Push Jerks + 1 Split Jerk)
*Start at 60% of 1RM Push Jerk and work up
A2) 5x (10 Plank Up/Downs)
B) AMRAP 9
30 Double Unders or 50 Single Unders
10 Barbell Bent Over Rows
10 Barbell OH or FR Lunges
T1- You pick the weight. Can use DBs if needed.
T2- 75/55
T3- 95/65
Competitor- 115/75
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