9/30/20 - 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 Press 5x3
*Start at 60% of 1RM Push Press and work up
A2) Ring Muscle Ups or Progressions 5x 3-5
B) For Time:
50 KB Swings
40 HSPU or Pushups
30 Hang Power Cleans
20 Shoulder to OH
10 Thrusters
T1- You pick the weight
T2- 53/35 KB and 95/65 BB
T3- 53/35 KB and 115/75 BB
Competitor- 70/53 KB and 135/95 BB
Home Version:
A1) DB Push Press 5x3
*Can do single arm or both at same time
**No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x 1:00 Hollow Hold
B) For Time:
50 KB Swings
40 HSPU or Pushups
30 DB Hang Power Cleans
20 DB Shoulder to OH
10 DB Thrusters
*No KB? Do Glute Bridges (Banded if possible)
**No DBs? Do Tuck Jumps instead of HPC, Burpees instead of S2OH and use an odd object for Thrusters
Outdoor Class:
A1) Push Press 5x3
*Start at 60% of 1RM Push Press and work up
A2) DB or KB Bent Over Rows 5x10
B) For Time:
50 KB Swings
40 Pushups
30 Hang Power Cleans
20 Shoulder to OH
10 Thrusters
T1- You pick the weight
T2- 53/35 KB and 95/65 BB
T3- 53/35 KB and 115/75 BB
Competitor- 70/53 KB and 135/95 BB
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